OPEN GYM 5:30-6:30AM OLYMPIC LIFTING 5:30-6:30PM  Memorial Day Murph is almost here! Monday, May 31, we will NOT be running regular classes. The schedule will run as an open gym setting from 7-9am. The WOD will be – Murph 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run *This year […]

CFCody & Comp WOD 1. Conditioning 20-18-16-14-12 Burpee’s 10-8-6-4-2 OHS, 135/95 5-4-3-2-1 Ring MU/Bar MU or 10-8-6-4-2 Pull Ups + ring dips 2. Midline Conditioning 3 Rounds NOT for time of: 15 ring or elevated push ups 30 Sec Handstand Hold 15 Good mornings w/ empty barbell or band 30 Sec Hollow Rocks

CFCody WOD 1. Snatch EMOMx10: 1 Squat Snatch 2. Squat – 10 Min 5×4 Back Squats, across 3. Stamina Builder 3 Rounds of “DT” 12 Deadlifts, 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105 Comp WOD 1. Conditioning 3 Rounds: 500m Row 15 Burpees 10 Goblet Squats (Heavy – you choose 1 or […]

Teams of 2: 20 min AMRAP 10 burpee Box jump overs (pacer) 5 deadlifts 155/225 10 KB raises (25/35/45) 15 wall ball (14/20) * partner 1 works on burpee box jumps while partner 2 begins 5-10-15. Partners switch places once partner 1 completes burpee box jumps. *continue this format for 20 min

WOD Teams of 2 complete 50 KB swings 55/70 60 strict pull ups 70 box jumps 24/30 80 push ups 90 wall ball situps 14/20 100 walking lunge steps