CFCody WOD “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 or 4-5 sets 300 meter run 5 tng Power clean & jerks (95/135) 10 Burpees 15 KBS (35/55) *rest 2 min after each set *20 min time cap PureFit WOD 3-4 sets 4 shuttle sprints 4 KB/db clean […]

Active recovery day! Open gym & mobility @ 5:30am & Open gym @ 5:30 pm  Friday complete 18.5 during your regular class or wait till Friday Night Lights! Either way, come cheer on your CFCody family, bring an appetizer/beverage to share and celebrate the last open WOD of the season. See you there!!

CFCody WOD – 12 min 1rep Pause Front Squat *Athletes will pause for a three count in the bottom before standing the weight up. Conditioning: 5 Rounds, Every 3 Minutes: 300/250 Meter Row or 300 meter run 9 Thrusters (95/65) PureFit WOD Every 3 Minutes: 250 Meter Row or 200 meter run 8 wall balls […]

CFCody WOD Re-test 18.4” For Time: 21 Deadlifts (225/155) 21 Handstand Push-ups 15 Deadlifts (225/155) 15 Handstand Push-ups 9 Deadlifts (225/155) 9 Handstand Push-ups 21 Deadlifts (315/205) 50-ft. Handstand Walk 15 Deadlifts (315/205) 50-ft. Handstand Walk 9 Deadlifts (315/205) 50-ft. Handstand Walk Time Cap: 9 Minutes or 10 min AMRAP: 10 Hang Power Cleans (135/95) […]

We are starting a new format for Saturday.  We will have a team WOD from 8-9am and open gym from 9-10am. For Time: Teams of 3 100-80-60-40-20: Double Unders 100-80-60-40-20: Sit-Ups 100-80-60-40-20: Power Cleans (135/95)   Mobility WOD 1) PreWOD – Bonesaw- kneeling, cross ankles and place bottom foot up on foam roller or on abmat(foot […]