CFCody WOD Strength/Skill 12 min running clock Build to Moderate-heavy set of 5 Power snatch WOD AMRAP x 10 min 2-4-6-8-10…etc. Power Snatch (95/65)(65/45) *After every set perform 20 double unders PureFit WOD AMRAP X 10 min 2-4-6-8-10…etc. DB/KB Power Clean *after every set perform 20 single unders MWOD PreWOD:  Internal Rotation Bridge:  Make a bridge […]

Seriously…we do LOVE you all the MOST! Happy Valentines Day! CFCody WOD Strength/Skill EMOM x 8 min 3 Front Squats (moderate-heavy) from the rack *Build in weight for first 4 min, then hold across for the remaining 4 min. WOD 3 rounds for time 10 Front Squats (135/95)(95/65) from the floor 12 kipping pull ups […]

Open Gym & Mobility 5:30am & Open Gym 5:30pm

CFCody WOD EMOM x 16 min: min 1 – Max Cal bike/row/ski min 2 – 12 slam balls + 4 burpees min 3 – 12 KBS + 4 burpees min 4 – Rest or re-test Fight Gone Bad 3 Rounds for Time: 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pulls (75/55)(45/35) 1:00 Box Jump […]

Re-Test Nutrition WOD Nutrition Challenge WOD “Fight Gone Bad” 3 Rounds for Time: 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pulls (75/55)(45/35) 1:00 Box Jump (20) 1:00 Push Press (75/55)(45/35) 1:00 Row for Calories -1:00 Rest- *Score = total reps completed after the 3 rounds. -Remember to complete this EXACTLY how you did it the first time. […]