CFCody WOD AMRAP 20: 27/21 Calorie Row 21 Chest to Bar Pull-Ups 15 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95) PureFit AMRAP 5: 15-12-9 Kettlebell Swing Goblet Squat Calorie row Rest 3:00 AMRAP 5: 15-12-9 Kettlebell Swing Goblet Squat Calorie row MWOD Banded Shoulder Lateral Opener:  Hook a hand through band that is attached at […]

The gym is Closed today We want to wish you all a Merry Christmas! Have an amazing day with your family and see you tomorrow! Holiday Schedule Christmas Day: Closed Regular schedule Dec 26-30th New Years Day: Closed Regular schedule Jan 2-6th

Twelve days of Christmas! Open Gym Style. 8am- 10am (Please come in time to complete WOD by 10, Thank you) For Time 1 Rope Climb or MU or Bar MU 2 Thrusters (95/65 lb) 3 KB Push Press (one in each hand) (55/35) 4 Power Cleans (95/65 lb) 5 Pull-Ups 6 Wall Balls 7 Power Snatches (95/65 lb) […]

Hang Squat Clean  Heavy Single 15 min. followed by… “Under the Lights” AMRAP 8: 3 Hang Squat Cleans (95/65) 3 Toes to Bar 6 Hang Squat Cleans (95/65) 6 Toes to Bar 9 Hang Squat Cleans (95/65) 9 Toes to Bar Continue adding 3 reps until time runs out. PureFit: AMRAP 8min: 2 KB Press 2 Walking […]

AMRAP 15: 400m Run or 30/21 Calorie Row 20 Box Jumps (24/20) 10 Deadlifts (245/165) PureFit: On the 4:00 min x 4RDS Row 8 Cal. 10 KB DL 10 Wall Ball sit-ups   Mobility WOD Bonesaw calf smash with lacrosse ball – while kneeling, place an ankle up on a foam roller.  Place a lacrosse ball […]