CFCody WOD Strength WOD – (15-20min) Deadlift – 1RM For the next 4 weeks we will be using the 5-3-1 format to build our Deadlift strength. Today we will take 15-20min to find our Max or Heavy for the day. Just like our previous Back Squat cycle, we will work off of 95% of today’s […]

Active Recovery Day Open gym @ 5:30am & 5:30pm Optional WOD AMRAP 10:1,600 Meter RunMax Calorie Bike Rest 2 Minutes AMRAP 8:1,200 Meter RunMax Calorie Bike Rest 2 Minutes AMRAP 6:800 Meter RunMax Calorie Bike Rest 2 Minutes  AMRAP 4:400 Meter RunMax Calorie Bike Rest 2 Minutes AMRAP 2:200 Meter Run

CFCody WOD Gymnastic WOD – Handstands/Inverted For the next 4 weeks we will be focusing our gymnastics WODs on the Handstand. If you have no desire to go upside down, do not worry…we will also be working on overall shoulder strength. Test Max set of HSPU (strict or Kipping) – record this, we will re-test […]

CFCody WOD 1 Round of Macho Man5o Double Unders/100 Single unders 2 Rd Macho Man50 Double Unders/100 single unders 3 Rds Macho Man50 Double Unders/100 single Unders 4 Rds Macho Man50 Double Unders/100 single Unders 5 Rds Macho Man50 Double Unders/100 Single Unders -25 min Time Cap- Macho Man3 Power Cleans (135/95)(95/65)3 Front Squats (135/95)(95/65)3 […]

CFC Teams of 2: AMRAP x 7 Max reps Power Snatch (135/95) *split up however you choose Rest 2:00 AMRAP x 7 Max burpees Rest 2:00 AMRAP x 7 Max Reps Push Press (135/95)