CFCody & PureFit WOD AMRAP 7: 3 Kettlebell Swings (53/35) 3 Goblet Front Squats (53/35) 3 Burpees 6 Kettlebell Swings (53/35) 6 Goblet Front Squats (53/35) 6 Burpees 9 Kettlebell Swings (53/35) 9 Goblet Front Squats (53/35) 9 Burpees 12 Kettlebell Swings (53/35) 12 Goblet Front Squats (53/35) 12 Burpees *continue adding 3 reps until […]

Teams of 4, each teammate choose a station and rotate Amrap 4 10 power snatch 75/55 10 push press 75/55 rest 2 minutes Amrap 4 5 HSPU 5 Deadlifts 185/155 rest 2 minutes Amrap 4 15 situps 30 double unders rest 2 minutes Amrap 4 7 pull ups 7 med ball squat cleans 20/15

“Elizabeth” 21-15-9 reps of: Clean 135/95 pounds Ring dips PureFit: AMRAP 15: 10 Med Ball Clean 10 Burpees 200 M Run/Walk/Row MWOD: Banded Bully – Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back(ensure shoulder is externally rotated at […]

AMRAP 16: 18/15 Calorie Row or Bike 15 Sumo Deadlift High Pulls (95/65) 12 Box Jumps (24/20) 9 Chest to Bar Pull-ups PureFit: AMRAP 16: 12 Cal Row 12 Plate Walks 12 Box Step Ups 4 Farmers Carry MWOD: Pre Wod: Partner Internal Rotation:  One partner will lay on back and make a bridge with […]

5:30 a.m. Mobility & Open gym 5:30 p.m. Open gym During the month of April we are offering 2 for the price of 1 in our PureFit class! If you know anyone curious about what we do at CFCody our PureFit class is a great place to start! Contact 801.725.9732 for more info!