Team WOD Teams of 3 For Time: 25 burpee’s (each teammate) 6 Rope Climbs 20 Squat Cleans (135/95) 30 Kettlebell swings (35/55) -each teammate 9 Rope Climbs 35 Squat Cleans (135/95) 25 burpee’s (each teammate) 12 Rope Climbs 50 Squat Cleans (135/95) * all 3 teammates work together on the burpee’s and KBS. 1 person […]

CFCody WOD AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double Unders PureFit AMRAP 15: 12 KB Snatches 15 squats 50 single Unders 4 sprints   Mobility WOD: 1) Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand through upper band, thumb up. Bring arm overhead and do 10-20 shoulder […]

CFCody WOD Teams of 3: AMRAP 7: 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) rest 3 minutes AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (155/105) AMRAP Hang Power Cleans […]

Active Recovery Day! 5:30am Open Gym & Mobility & 5:30pm Open Gym & CF Gymnastics CF Gymnastics starts Tonight @ 5:30pm.  Come break down your Kip!

“Christine” 3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps 20” for all athletes *We will be programming a Glory Board workout 1x per week during the months of April and May. These workouts are great benchmarks WODs and we strongly suggests you keep track of your score and exactly how you completed […]