WOD

06 Jun
0

CFCody WOD Strength /skill Back Squat 5×5 (30X1) *This is a tempo squat. 3 sec descent, 0 pause at the bottom, explode up and take a 1 sec pause at top. WOD E 2 MOM x 14 min 7 back squats (155/105)(135/95) 7 burpees over the bar 7 Push Jerks *you have 2 min to […]

05 Jun
0

CFCody WOD Strength/Skill Clean Complex EMOM x 10 min 1 Power Clean + High Hang Squat Clean +1 Front Squat *Goal is to start with a moderate load and build to a moderate-heavy the first 5 sets. Hold the same weight for the last 5 sets. WOD 10 min AMRAP 2-4-6-8-10….. Power Cleans (135/95)(95/65) Wall […]

04 Jun
0

Active Recovery Day! Open Gym @ 5:30am & Open Gym and CF Gymnastics @ 5:30pm

03 Jun
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CFCody WOD 3 sets of 4 min AMRAP: 100 Meter run/row/ski 12 alternating DB snatch 12 DB goblet squat -rest 1 min b/t sets- or “Nutrition Challenge WOD” 14 min AMRAP: 400 meter run/row/ski 2 rounds of: 5 toes 2 bar/Knee raises/med ball sit ups 10 burpees 15 Plate Ground to Overhead (35/25)(25/15) *Use the SCORE-CARD to […]

02 Jun
0

Summer Nutrition Challenge starts TODAY! This is a Partner Challenge. Your partner DOES NOT need to be a CFCody member, However they MUST complete both the pre & post Nutrition Challenge WOD and the InBody test. The InBody machine will be at the gym Monday and Tuesday, June 3 & 4th,  this week and again […]