Team of 2: Round 1: 400 meter run (together) 150 wall balls 100 meter farmers carry (25/35) – one in each hand Round 2: 400 meter run (together) 100 burpee’s 100 meter farmers carry Round 3: 400 meter run (together) 75 overhead walking lunges (25/35) 100 meter farmers carry Round 4: 400 meter run (together) […]

CFCody WOD Strength – 10 min Pausing 2 rep Overhead Squat -take from the rack -Pause for 2 sec at the bottom of the squat “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) Run subs 400/500 meter row PureFit WOD 4-5 Rounds: 400 Meter Run/Row 15 Banded Overhead Squats Mobility WOD: Pre-WOD- Hip […]

CFCody WOD AMRAP 18: 30 Deadlifts (135/95) 15 Pull-Ups 20/15 Calorie Assault Bike/row 15 Toes to bar *Pull ups should be completed in no more than 3 sets. 5-5-5 *if 15 is too high choose a number that allows this. PureFit WOD AMRAP 15: 12 KB Deadlifts 10 Pull-Ups 12 Calorie Assault Bike/row 10 med ball sit […]

Active Recovery Day! Open Gym & Mobility @ 5:30AM and Open Gym @ 5:30PM

CFCody WOD Strength – Push Press -take 5 min to build to your starting push press weight, then Every 2 min for 8 min perform- (4 rounds) 3 Push press + 30 double unders/60 single unders *add weight each set to your push press Conditioning 3 Rounds For Time: 20 Hang Power Cleans (95/65) 20 […]