CFCody WOD 3 Giant Sets: 200 meter sprint 14 toes 2 bar/ med ball sit up 16 Alternating Front Rack Reverse Lunges 18 Russian Kettlebell swings 200 meter sprint Rest 2:00 after each set *you choose your weight for lunges & KB swings, may increase weight each set. *lunges can be done with barbell or […]

Active recovery day!  Open gym & Mobility 5:30am & Open Gym & CF Gymnastics 5:30pm

CFCody Wod Back Squat – 15 min Heavy Set of 5 Conditioning Alternating On the Minute x 14 (7 Rounds): Odd – 12/10 Calorie Bike/Row Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14) Purefit WOD Alternating On the Minute x 14 (7 Rounds): Odd – 10/8 Calorie Bike/Row Even – :30 Seconds Max […]

CFCody WOD Helen 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups *this is our Glory Board workout for the week. Make sure to record exactly how you complete this workout either on the board or personally. Good Luck! Let’s ring that Bell all day! PureFit Modified Helen 3 Rounds: 400 Meter Run/Row […]

Class at 8:00am and Open Gym at 9:00am Teams of 2 AMRAP 20: 50/35 Calorie Row or Bike 50 Burpees 50/35 Calorie Bike or Row 50 Kettlebell Swings (53/35)