80 Double Unders (or 160 single unders) 80 Air Squats 800 Meter Run 400 Meter sandbag Run (men=biggest sandbag/women=medium sandbag) 40 Kettlebell Swings (70/55 or 55/35) 40/30 Calorie Row MWOD: Forearm and wrist mobilization Forearm tack and twist – Press lacrosse ball into the top of your forearm next to the crook of your elbow. […]
CFCody WOD Teams of 2 30 rounds for time of: 5 Wall ball (20/15) 3 Handstand push-ups 1 Power clean (225/155)(205/135)(195/115) Alternating each round until completion.
Fall Team Rowing Challenge starts TODAY! There is still time to join our CFCody team click HERE create an account, join our CFCody team, join the fall team challenge and start rowing! WOD Option A: For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups __________________ Option B: For Time: 15-12-9 Power Snatch (95/65) […]
AMRAP 5, 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 lateral Burpees Rest 5 AMRAP 5, 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 lateral Burpees Rest 5 AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 lateral Burpees *How this works is you will complete the Wall Ball BUY IN and then complete […]
Every Wednesday during the 5:30pm Open Gym we are offering Mobility class. This is a great time to take care of any nagging injuries or simply learn how to take care of our bodies daily. Be there…it’s important!! Active Recovery Day! Open Gym 5:30 am & Open Gym and Mobility 5:30 pm Mobility Focus: Glutes, […]