CFCody WOD 1. Strength Pause Overhead Squat – 5×2 *3 Second Pause in the Bottom, can be used as mobility if needed 2. Conditioning 2 RFT: 20 Pull ups 30 Push ups 40 Situps 50 Squats Comp WOD complete 1 & 2 then 3 3. Snatch A. 1RM Snatch Balance B. Work up to a heavy Power Snatch + Hang Squat Snatch

Happy Birthday to this guy!

What a great asset Coach McFabulous is to our gym. Thank you for helping us all be better and showing us how to put our hard work in the gym to good use! Have a Great day.