CF WOD AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Front rack lunges w/ barbel or KB   PureFit WOD AMRAP 12: 15 Single unders 15 KBS 15 cal row 15 Sit ups MWOD Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place […]

Today starts our new program PUREFIT @ 9:30am. For the month of November we are allowing current CFCody members to come to PureFit for free! Our CF kids & Teens start this week as well! Parents if you are not able to make it to your child’s first class please fill out paperwork before. Thruster […]

20 min AMRAP Teams of 2: 5 HSPU 10 hang cleans (75/115) 15 Box jumps -6 50 ft shuttle runs *partner A completes as many rounds of the 5-10-15 while partner B does shuttle runs. When partner B is done they take over where partner A is. Continue this format for 20 min.

“Saved by the Bell”  5 Rounds: 20 Jumping Lunges 15/10 Calorie Row 10 Alternating Dumbbell Snatches (55/35)   Mobility WOD: 1)Banded Hip Extension Lunge – hook band around left leg, pull it up to butt crease and step back away from rack to create distraction on left hip. Right leg is in front of left leg […]

100 Double Unders, 50  Sit-ups, SDLHP 45/35 80 Double Unders, 40  Sit-ups, SDLHP 45/35 60 Double Unders, 30  Sit-ups, SDLHP 45/35 40 Double Unders, 20  Sit-ups, SDLHP 45/35 20 Double Unders, 10  Sit-ups, SDLHP 45/35   Mobility WOD: Bonesaw- kneeling, cross ankles and place bottom foot up on foam roller.  Place bottom leg forward and top […]