WOD

27 Oct
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Move in day!!!! The day has finally come…after the workout today we will be moving all our equipment to our new building! Anyone and everyone is welcome to help! If you have reserved Mats please pick them up anytime after 10AM. Huge thank you to everyone for your patience and support during this process. Let […]

26 Oct
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CFCody WOD 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95) MWOD Reverse Ballerina:  Using a tall box, post right foot up at far edge of the box.  Keeping right foot open, drop your right knee and ankle to the box and rotate away from your right leg.  Driving knee […]

25 Oct
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CFCody WOD AMRAP 15: Teams of 2: 3 Wall Balls (20/14) 3 Box jumps 100 meter run/Row Next round is 6’s, then 9’s, etc… *Partner 1 completes a full round of 3 reps of everything, Partner 2 then completes a full round of 3 reps. Partner 1 then completes a round with 6 reps of […]

24 Oct
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Open Gym 5:30am & 5:30pm MOBILITY during the 5:30pm Open Gym. Starting Monday October 30th we will be completely moved in to our NEW BUILDING! All classes will be at the new location 804 Blackburn.

23 Oct
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WOD AMRAP 4: 400 meter run 27 Burpees 27 KBS (45/35/25) rest 4 minutes AMRAP 4: 200 meter run 21 Burpees 21 KB SDHP (55/45/35) rest 4 minutes AMRAP 4: 100 meter run 15 Burpees 15 Russian KBS (70/55/45) MWOD Hip External Rotation with Flexion:  Using a box about knee height, place right foot on box, let […]