AMRAP x 20 500m row/ 400m run 20 Push-Press (95/65)(65/35) 50 DU’s PureFit AMRAP x 16 400m Row 15 DB Push-Press 50 Single Unders Mobility WOD:Pre-WOD 1) Bonesaw- kneeling, cross ankles and place bottom foot up on foam roller.  Place bottom leg forward and top leg at 60-90 angle from top leg. Sit down. Apply […]

Team WOD Team of 2: 400 meter run/row together 6 rounds of Cindy -5 pull ups -10 push ups -15 squat 800 meter run/row together 8 rounds of Cindy 40 cal bike/row 10 Rounds of Cindy -one teammate completes entire round of Cindy then switch -Bike/Row divide reps, one person working at a time. -Run […]

CFCody WOD Strength/Skill – 15 min Press Series 3 x 3 Strict Press 3 x 2 Push Press 3 x 1 Push Jerk *Complete all 3 sets of Strict Press, then all 3 sets of Push press, then all 3 sets of Push Jerks.  Load should be the same for each set and build between […]

CFCody WOD Strength/Skill Work:  10 min clock Practice rope climbs & pistol drills WOD EMOM x 18 min: min 1 – 2 Rope Climbs or 10 knees to elbows min 2 – 8-10 Deadlifts (225/155)(205/135) min 3 – 30 air squats or 8/8 pistols PureFit WOD EMOM X 15 min: min 1 – 5-8 push […]

Active Recovery Day! During the next 30 days, every Wednesday from 5-5:30 (at the latest) we will be holding a Nutrition education class! TODAY is the first class.  Come learn “What Macro-Nutrients are all about & how to be a mindful eater”  Open Gym & Mobility @ 5:30-6:30am & Nutrition class @ 5-5:30pm & Open […]