Teams of 2 WOD 10 min AMRAP: 8/6 cal bike 6 box jump (24/20) 6 KBS (70/55) 1 min transition/rest 10 min AMRAP: 200 meter run 6 jumping lunges 6 Push Press (95/65) 1 min transition/rest 10 min AMRAP: 30 double unders/60 singles 6 DB squat cleans (35/25) 6 T2B *1 person working at a […]

CFCody WOD Every 4 min x 5 sets: 15 Wall Ball (20/14) 10-12 Deadlifts (225/155)(185/125) 8-10 shuttle sprints or 200 meter run PureFit WOD Every 4 min x 4 sets: 12 Wall Ball 10 KB deadlifts 6-8 shuttle sprints or 100 meter run MWOD PreWOD:  Thigh Adductor stretch – This will allow you to drive your […]

CFCody WOD 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/115)(115/85) slam balls *after every EVEN round complete 9 HSPU or hand release push ups Midline ADD ON 1. :45 sec hollow hole 2. 15 russian twist 3. 15 V-ups 4. 30 flutter kicks 1, 1+2, 1+2+3, 1+2+3+4 PureFit WOD 10-9-8-7-6-5-4-3-2-1 Med ball Cleans slam balls *after every EVEN round […]

Active Recovery Day! Open Gym & Mobility @ 5:30AM & Open Gym & CF Gymnastics @ 5:30PM Holiday Schedule *Christmas week & New years week will be the same Monday Dec 24 & Dec 31 – Morning classes ONLY Tuesday Dec 25 & Jan 1 – CLOSED Wednesday Dec 26 & Jan 2 – Regular […]

CFCody WOD Strength/Skill – 15 min  Front Squat 5-3-1-1-1 *Build each set, allow 1-2 min recovery between sets.  Find 1 rep max for the day. Conditioning EMOM x 20: min 1 – 18/14 cal row/bike min 2 – 15 DB/KB front squats (50/35)(35/20) min 3 – 8-10 burpee box jump overs min 4 – REST […]