CFCody WOD 4 sets of: 4 min AMRAP: 3 Power Cleans (205/145)(135/95) 6 T2B 9 Push ups -Rest 1 min between sets- PureFit WOD 3 sets of 4 min AMRAP: 3 DB/KB clean 6 med ball sit ups 9 push ups -rest 1 min between sets- MWOD PreWOD: Banded IR Shoulder Distraction – Place medium strength […]

Active Recovery Day! Open Gym & Mobility 5:30am & Open Gym & CF Gymnastics Optional WOD CrossFit Total 1 RM Back Squat (take no longer than 17min) 1 RM Strict Press (take no longer than 10min) 1 RM Deadlift (take no longer than 17min) Nutrition Challenge Winners! We are so proud of all those that […]

CFCody WOD Strength/Skill Overhead Squat 5-5-5-5 Conditioning EMOM x 14 min: 7 OHS or Front Squats (75/55) (45/35) 7 C2B pull ups/chin over the bar pull ups *Perform both movements in the same min, scale reps as needed to complete within the min. PureFit WOD EMOM x 14min: min 1: 10 banded or PVC pipe […]

CFCody WOD 6 sets: 2 min ON / 2 min OFF 6 Power Snatch (165/105)((115/75) Max calorie row/bike or slam balls with remainder of 2 min *to allow for enough rowers/bikes & slam balls, partner up and 1 person work while the other rests. Midline ADD ON: 1- 15 flutter kicks 2- :30 sec hollow […]

Teams of 2-3 100 Burpee Pull-ups (Bar 4 inches above hands) 100 Clean and Jerks (135/95)(95/65) Mobility WOD suggestions – Thoracic Spine Lacrosse Ball Smash – Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the plate or medicine ball on your chest. Wrap arms around plate […]