Happy birthday to this pretty Lady! Her fashion sense is classic, even back in 4H she was hip. Hope your day is great Tammy! CFCody & Comp WOD Fran 21-15-9 Thrusters 65/95 Pull ups *Grab a partner..we will be doing this in HEATS.  We will count for each other but most importantly cheer each other […]

            No classes today! Enjoy your day OFF See you tomorrow.

CFCody WOD 1. Conditioning 7 Rounds: 400 Meter Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *30 min cap Comp WOD 1. Conditioning 2. Strength A. Front Squat 3 x 2 B. Clean grip Dead lift 2 x 3  

No 9:00 a.m. class. AMAZING RACE @ 5:00 p.m.  Meet at the gym. If you didn’t sign up beforehand, we’d love to have you come and cheer on the teams and stick around for the BBQ afterwards!

WOD 5 rounds; 10 power cleans 135/95 10 burpees COMP WOD 1. Conditioning “Black and Blue” 5RFT: 10 Power Cleans, 135/95 10 Burpees 2. Strength 4×10 Back Squat, climbing 3. Rowing 9×1:40 on, :20 off (2 min rest after round 5) Record meters for each interval