BIG CONGRATULATIONS to Andy Rashkow and Joanna Pratt for completing the expedition to the Annapurna circuit and Throng La pass. 110 miles (150km) and elevation 17769 feet or 5416 meters.  Great accomplishment, we are proud of you! WOD AMRAP 4: “Fran” 21-15-9 Thrusters (95/65#) Pull-ups Rest 4:00 AMRAP 4: “Diane” 21-15-9 Deadlifts (225/155#) Handstand Push-ups Rest […]

Team WOD: team of 2- With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00 Rest 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00 Rest 23:00-27:00 400m Run Max Thrusters (95/65#) *run together and split reps up however- one person working at a time Rest 2 min 2. Stamina Conditioning Tabata […]

1. Back Squat 60%/3 70%/3 (75%/3)2 (80%2)2 2. Conditioning Row 1,000m or 1 mile run Directly into: 21-15-9 OHS (115/80#) KB Swings (32/24kg) Mark your calendars for our Epic Christmas party!! When: Saturday December 10 @ 6:30pm Where: Cody Club Room *We strongly encourage you to participate but it is not required in order to […]

CFCody & Comp WOD 1.  Conditioning AMRAP 4: 21-15-9: Power Snatch (75/55#) Burpees Rest 2:00 AMRAP 4: 15-12-9: Power Snatch (95/65#) Burpees over Bar Rest 2:00 AMRAP 4: 12-9-6: Power Snatch (115/80#) Burpee Box Jumps (24″/20″) 2.  Gymnastics Conditioning Ninjas:  EMOMx7: 12 unbroken kipping HSPU/push ups/HS shoulder taps Advanced:  EMOMx7:  9 unbroken kipping HSPU/push ups/HS […]

Today STARTS our ‘Clean it Up’ Challenge. There is still time to sign up! Mindy will be at all classes to do measurements and weigh-in’s. The Pre-WOD will be Tuesday.  If you missed the meeting last week the paperwork with all the details will be at the gym Monday. Find a partner and let’s clean […]