5 rounds for time:400-m run15 overhead squats (65/95 lb) PureFit AMRAP x 3:00 x 4 sets150-m 10 KB Thrusters Rest 1:00 between rds

CFCody Team WOD Teams of 23 Rounds for time:50 KB SDHP40 T2B30 HSPU-One person working at a time, divide reps however.

CFCody WOD Open WOD 25.1 15min AMRAP:3-6-9-12-15-18….Lateral Burpees over the DB (35/50)DB Hang clean to Overhead-30ft walking lunge after each set (15ft down 15ft back) For all movement standards click HERE You can complete 25.1 during any regular class time or during FRIDAY NIGHT LIGHTS! Friday Night Lights-Doors open @ 4:30pm-First heat @ 5pm-Come cheer […]

CFCody WOD 3 rounds for Time:800/1000m Row/ski/run/Bike (40/50)100 Double unders/150 single unders PureFit WOD 3 rounds:600m Row/Ski/bike (30)40 single unders30 Med Ball sit ups

Active Recovery Day Open gym5:15-6:15am5:30pm-6:30pm Optional WOD 15min clockDeadlifts 10-8-8-4-4-4-build each set at form allows and/or 10 min clock50 Wall Balls (14/20)50/60 caloriesMax single DB step ups (20/24)(35/50)