CFCody WOD Teams of 2: 10 Rounds of Cindy: 5 pull ups 10 push ups 15 air squats 8 Rounds of: 6 Handstand Push ups 6 Deadlifts (225/155) 6 Rounds of: 10 KBS (70/55) 10 toes 2 bar/med ball sit ups 4 Rounds of: 20 KB SDHP (70/55) 20 sit ups 1 round of: 50 […]

There will be one class on Saturday the 25th.  It will run from 7-8 am.  Hope you all can make it. WOD Surprise!!! Come and see.

HAPPY THANKSGIVING!! Open gym from 7-9am.  Please come and give yourself time to complete the wod by 9am.  We will be closed Friday and Saturday. Today we are going on a progressive dinner to some of our favorite Houses.  ENJOY! For Time: Angie’s House 20 Pull-ups 20 Push-ups 20 Sit Ups 20 Air Squats Helen’s House 400 […]

On the 3:00 Minute x 5 rds 20 SDLHP 55/35 or 40 DU’s 10 T2B 3 Power Cleans 80-85% PureFit: 4RDS 100m Row 10 Medball Sit-ups 10  SDLHP   Mobility WOD: Joint mobilization exercises are best done before a workout. In general, smashing/flossing/stretching are best done after a workout. Those with hypermobile joints  should limit joint mobilization exercises, […]

AMRAP 18: 3 Kettlebells Swings (53/35) 3 Jumping Lunges 200m Run 6 Kettlebells Swings (53/35) 6 Jumping Lunges 200m Run 9 Kettlebells Swings (53/35) 9 Jumping Lunges 200m Run Climbing by 3’s until cap. PureFit: AMRAP 12/15 min: 3 Kettlebells Swings 3 Lunges 200m Run/Row 6 Kettlebells Swings 6 Lunges 200m Run/Row 9 Kettlebells Swings 9 Lunges […]