Open WOD 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups *14 min time cap Rx’d: (Ages 16-54) Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches PureFit WOD 2 rounds for time […]

CFCody WOD On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Just like last week, today we will work our “Goats”.  Working the same movements over the next 4 weeks will show greater improvement than choosing different ones each week. With that being said, breaking apart a movement differently each week […]

2 Boys…1 Determined Mama!! We are honored to have the opportunity to support the Johnson family again this year and very blessed to be apart of Yvonne’s dedication WOD to Dustin. Let’s do what we do best as Crossfitters and lighten the load for this sweet family! Open Gym & Mobility 5:30am & Open Gym […]

CFCody WOD 5 Rounds: 1:00 Calorie row 1:00 Handstand push ups/Push ups 1:00 Double Unders 1:00 Rest *after each round record total cals and reps. Try to stay consistent each round PureFit WOD 4 Rounds: 1:00 Calorie Row/Shuttle 1:00 Wall Ball 1:00 KB sdhp 1:00 Rest *after each round record total cals and reps. Try to stay […]

CFCody WOD AMRAP 12: 3 pull ups 3 air squats 3 KBS (35/55) *add 3 reps each round PureFit WOD AMRAP 12: 3 elevated push ups 3 Air Squats 3 KBS *add 3 reps each round MWOD Pre-WOD: Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back and hook the […]