CFCody WOD 30-25-20-15-10: Russian Kettlebell Swings (70/53) wall ball Sit-ups 10 ft Shuttle Sprints PureFit 20-15-10-5: Russian Kettlebell Swings (70/53) wall ball Sit-ups 10 ft Shuttle Sprints MWOD Pre WOD:  Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you […]

Active Recovery Day Open Gym & Mobility 5:30am & Open Gym 5:30pm CF Games OPEN season is here! Friday is the first workout and we want to kick the season off with a night of cheering each other on and celebrating our amazing CFCody community.  You are welcome to complete the workout during your regular class or […]

CFCody WOD AMRAP 15: 15 Hang Power Cleans (135/95) 21/15 Calorie row 15 Chest to Bar Pull-ups 60 Double Unders/120 Single Unders PureFit WOD AMRAP 12: 10 KBS 10 Cal row 10 Ring rows 40 Single unders MWOD Pre WOD:  Partner Internal Rotation:  One partner will lay on back and make a bridge with feet […]

CFCody WOD Deadlift Build to a Heavy Set of 3 “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute – 5 Deadlifts (225/155) PureFit WOD AMRAP 7: Wallballs On the Minute – 5 KB Deadlifts  then: Rowing conditioning 1:00 min ON 1:00 min OFF 1:00 min ON :45 sec OFF 1:00 min ON :30 sec […]

2018 Healthy Lifestyles Nutrition Challenge RESULTS Clean and Jerk Build to a Heavy Single “Double Time” (Teams of 2) AMRAP 14: 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters (115/85)   Mobility WOD Pre Clean and Jerk: Tricep smash(using barbell or double lacrosse ball) really focusing on area above elbow to 2-3 inches above […]