CFCody WOD Hang Squat Clean – 15 min Build to Heavy Single WOD AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9 Toes to Bar ….add 3 reps till 8 min cap Test 500 meter Row test *This […]

CFCody WOD ‘NANCY’ 5 Rounds: 400 meter Run 15 Overhead Squats 65/95 *This is our Glory Board workout for the week. Make sure to record exactly how you complete this and your time. Put it on the board and we will re-test in 6 months. Good Luck! PureFit WOD 4-5 Rounds: 12 Banded/PVC pipe Overhead […]

Active Recovery Day! Open Gym & Mobility  5:30am & Open Gym & CF Gymnastics 5:30pm

CFCody WOD AMRAP 5: Buy-In: 600 Meter Run/750 m row 12 Deadlifts (185/135) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run/500 m row 9 Deadlifts (225/155) 9 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 200 Meter Run/250 m row 6 Deadlifts (275/185) 6 Lateral Barbell Burpees *The run […]

CFCody WOD 16 min AMRAP: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35) PureFit WOD 16 min AMRAP: 20 single Unders 15 Wallballs 20 Single Unders 15 Kettlebell Swings Mobility WOD: 1) Banded ankle dorsiflexion and plantar flexion – this will improve ankle mobility for squating and jump rope.  Place […]