NYNU Challenge people bring your weeks total points to the gym.  You can fill in the board on the wall by your name.  Hope you had a good week 1! Keep up the good work. Strength: Banded DL- 1 every 30 sec for 5 min (22 reps) WOD: 100 DU’s 25 wall ball 75 DU’s […]

GOAL SETTING: Back by popular demand Coach Trotter will be teaching a goal setting course Thursday January 17 @ 6:30 after Mobility. Don’t miss out on this great opportunity to better yourself. WOD “King Kong” (scaled) 3 rounds for time; 1 DL at 90% of your max 2 Muscle Ups (or 6 pull ups/6 ring dips) […]

SWOD 10 x 2 hang clean at 60% max clean WOD ladder (start at 1 rep for the first minute and increase by 1 rep each round and go till you don’t get your reps in) burpees wall ball 14/20   3 sets of 20 leg lifts (try and make sets unbroken) *this is laying […]

SWOD 12 minutes to find max push press max pull ups (if you drop you’re done) use same methods as always ex. if you use bands use the same bands you usually use *remember these numbers for fridays workout WOD 1 minute of front squats at 55% of your max (try not to pause the […]

You all have been asking for this so here it is…. CFCody 2013 New Year New You 30 day Paleo Challenge To learn about all the details and how to Win some extra CASH meet at the gym @ 8:30am. You will earn an extra BONUS point for attending!  We will have a team WOD […]