CFCody WOD FOR TIME 15-12-9 Overhead Squat (75/55)|(45/35) Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25) Toe to Bar/ med ball sit ups into… 12-9-6 Overhead Squat (95/65)|(65/45) Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25) Toe t... Continue Reading

Workout “TRIPLE AMRAP” AMRAP x 7 MINUTES 7 DBL DB Ground to OH (35/25)|(25/15) 7 Burpees 14 Sit-Ups -Rest 3:00- AMRAP x 5 MINUTES 5 DBL DB Ground to OH (35/25)|(25/15) 5 Burpees 10 Sit-Ups -Rest 2:00- AMRAP x 3 MINUTES 3 DBL DB Ground to OH (3... Continue Reading

Pick one of the following benchmark WODS NICOLE      20 min AMRAP of           Run 400m Max reps pull ups KAREN      150 wall ball for time 20/14lb ball 10/9’ target ISABEL      30 snatch for time 135/95 * if you choose Karen or Isabel pi... Continue Reading

5:30-6:30 a.m. mobility/open gym 5:30-6:30 p.m. open gym