Tomorrow is the LAST day of our Healthy Lifestyles Nutrition Challenge.  We will Re-test our challenge WOD and do measurements on Tuesday.  Mindy will be available at 6am, 4pm & 5pm to finalize weigh-in and measurements! We are excited to see all your hard work pay off! CFCody WOD Overhead Squat – 10-12min Heavy Single […]

Teams of 3, 1 person at each station, rotate stations every minute.  Score is total reps. 5 Rounds: 1:00 Row for Calories 1:00 Thrusters (95/65) 1:00 10 Meter Shuttle Runs 1:00 Rest

“Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups PureFit AMRAP 12: 15 Wallball 15 Med Ball StepUps (plate or box) 15 Med ball situps 15 Med […]

3-Position Power Clean Build to a Heavy Complex 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees   PureFit 4 Rounds 10 Med Ball Cleans 10 Walking Lunge 10 Ring Rows Med ball roll- up and back   Mobility WOD:  1) Tricep smash – Place barbell in a squat rack.  Smash and floss triceps […]

Mobility class/open gym 5:30 am open gym 5:30 pm