CFCody WOD 4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double Unders *sub for Muscle-ups 4-6 Bar Muscle ups 12 chest 2 bar pull ups 8 pull ups + 8 ring dips PureFit WOD 4 Rounds For Time: 200 Meter Run or 300 meter row 12 wall ball 50 Single Unders or 15 step ups […]

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym & CF Gymnastics @ 5:30pm

CFCody WOD Sumo Deadlift Build to a Moderate Triple Conditioning On the 4:00 x 4 Rounds: 100′ Walking Lunge 15 Deadlifts (185/135) 15/10 Calorie Assault Bike/row OR 200 M Run *The deadlift should be a weight that athletes could complete at 25+ repetitions unbroken when fresh. PureFit WOD On the 4:00 x 4 Rounds: 50′ […]

CFCody WOD AMRAP 18: 200 Meter Run/row 16/12 Calorie Row/bike 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (70/50) Sub for running: 14/10 Calorie Assault Bike 32/24 Calorie Row (No Run) PureFit WOD AMRAP 15-18: 200 Meter Run/row 12 Calorie Row/bike 12 pull ups/ring rows 8 Alternating Dumbbell Snatches MWOD Shoulder work: banded shoulder mobility, […]

ONLY 8:00 CLASS, NO 9:00 OPEN GYM In Teams of 3, AMRAP 25: 12/9 Calorie Bike 6 Burpees Over Medball 100 Meter Medball Run (20/15) Partners complete full rounds before switching.