Teams of 3 AMRAP 25: 120/90 Calorie row 75 Thrusters (95/65) 10 Rope Climbs 120/90 Calorie row 75 Power Snatches (115/80) 10 Rope Climbs 120/90 Calorie row 75 Clean and Jerks (135/95) 10 Rope Climbs Rope climb sub: 5 pull ups + 5 T2B/ 1 rope climb *1 teammate at each movement. Every 2 min rotating movements. If […]

CFCody WOD Athletes Choose 1 From Each Section: Weightlifting – 20 min 1RM Deadlift 1RM Bench Press 1RM Back Squat Gymnastics – 10 min Max Strict Pull-ups Max Weighted Pull-ups Max Muscle-ups Max Strict Handstand Push-ups Conditioning – 5 min 1 Minute Max slam balls 500 Meter Row PureFit WOD EMOM x 12 min 1: […]

CFCody WOD AMRAP 3: 24 Box Jump Overs (24/20) 24 KB SDHP (55/35) Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 21 cal row Max Power Cleans (135/95) rest 3 minutes AMRAP 3: 18 Box Jump Overs (24/20) 18 KB SDHP Max Power Cleans (155/105) rest 3 minutes AMRAP 3: 15 Box […]

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

Today is the Last day of our nutrition challenge  congrats to all those that participated! We are excited to see all your hard work pay off. Make sure to complete the test WOD today and write your score on the board. Also write all your tracking & workout points on the whiteboard upstairs. Mindy will […]