WOD

24 Jan
0

CFC Ladies: We are meeting at Rawhide at 8:00 a.m. On Friday for those of you that can join us for Ski Like a Girl!! CFCody WOD Sumo Deadlift Build to a Heavy 3-Rep Conditioning Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 50 m Shuttle Sprint 7 burpees 50 m Shuttle Sprint *1 […]

23 Jan
0

Active Recovery Day Open Gym & Mobility 5:30AM Open Gym 5:30pm

22 Jan
0

**Ladies:  We are going up to Sleeping Giant this Friday for Ski/Shred Like a Girl.  Please write your name on the information board if you are interested, so we can give SG a head count.  Check out their FB page for more info.  We will also have a snowshoe option, ($10 for lunch only). We will […]

21 Jan
0

CFCody WOD Back Squat 3 Sets of 5 *Can build each set or do all 3 sets at the same weight.  Should be a challenging set of 5 not a max. Conditioning 3 Rounds: 50 Air Squats 12 push press (75/115) 20/15 Calorie Row *half class start on conditioning other half start on strength then […]

19 Jan
0

Teams of 2: AMRAP 25: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (53/35) Box Jump Overs (24/20) Wallballs (20/14) Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do […]