CFCody WOD 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders *The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. Midline Add on – 1- 2 turkish get ups 2-1 min plank 3-10 t2b/med ball sit ups 4- 1 min boat […]

If you missed mobility this morning you’re in luck! Coach Jen will be at the evening open gym to help anyone wanting mobility! Come take care of those bodies! Active Recovery Day! Open Gym & Mobility 5:30am & Open gym & CF Gymnastics 5:30pm

CFCody WoD AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row/bike in Time Remaining rest 4 minutes AMRAP 4: 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row/bike in Time Remaining rest 4 minutes AMRAP 4: 1 […]

CFCody WOD Back Squat – 15 min Build to a Heavy Set of 3 Conditioning 4 Rounds: 400 Meter Run 50 Air Squats Running sub: 500/400 Meter Row 28/20 Calorie Assault Bike PureFit WOD 200 Meter Run/Row 15 air squats 15 KBS 200 Meter run/row 15 med ball cleans 15 KBS 200 meter run/row 15 air […]

Teams of 3 For Time: 800 Meter Run 6 Rope Climbs 20 Squat Cleans (135/95) 800 Meter Run 9 Rope Climbs 35 Squat Cleans (135/95) 800 Meter Run 12 Rope Climbs 50 Squat Cleans (135/95) Carry (60/40) Sand Bag for Runs Teams will run together with a single Sand Bag, alternating as they see fit. […]