CFCody WOD 30/21 Calorie Row/Bike/400 meter run 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 30/21 Calorie Bike/row/400 meter run 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 15/10 Calorie Row/bike/200 meter run 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 15/10 Calorie […]

Happy Labor Day! No Regular Classes today Open Gym Only 7-8am & 5:30-6:30pm Optional WOD AMRAP 13: 60 Dumbbell Snatches (50/35) 50 Wallballs (20/14) 40/30 Calorie Row 30 Burpee Box Jumps (24/20) *Goal is to get to the Burpee Box Jumps, so pick a weight for the DB snatches that allows this!

Labor Day Schedule No Regular Classes Open Gym ONLY 7-8am & 5:30-6:30pm Teams of 3 For Time (30 Minute Cap): 400 Meter Run (together) 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) 400 Meter Run 2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) 400 Meter Run 1 […]

3-Position Power Snatch Build to a Heavy Complex “Daily Dozen” AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/80) 6 Bar Muscle-Ups (sub: 3 pull-ups + 3 dips=1 MU) PureFit: AMRAP 12: 12 Burpees 9 DB Press 6 Lunges MWOD: PreWOD:  Shoulder internal rotation mobilization –  lie on your back. Drive heels into the mat, bridge […]

Front Squat 3 Sets of 5 “Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run PureFit: For Time: […]