CFCody  Team WOD Teams of 2: 1 mile run/1600 m row/ski 60 Wall Balls 30 DB Devils Press (45/25) 60 KBS (70/55)(55/35) 30 DB Burpee (45/25) 60 T2B/Weighted sit up/med ball sit up 1 mile run/1600 m row/ski *One person working at a time for ALL movements. split reps up however. 40 min Time Cap Holiday […]

12 Days of Christmas Fitness Challenge …On the Tenth day of Christmas, my true love sent to me, …. Max Sit ups in 2 min (Butterfly legs, hands touch behind head & shoulder blades make contact with the floor, Touch toes and shoulders past hips @ finish) CFCody WOD EMOM x 14: Min 1: 8-10 […]

 12 Days of Christmas Fitness Challenge …On the ninth day of Christmas, my true love sent to me, …. Max Wall Sit (back against the wall at all times, no resting hands on knees, depth at Parallel) CFCody WOD 5 Sets: 12 Front Rack Lunges (135/95)(95/65) 9 Hang Power Cleans (135/95)(95/65) 200 meter Run/Row/Ski/Bike (12/10 […]

Active Recovery Day! Optional WOD Holiday Schedule Christmas Week & New Years Week Monday-Wednesday: Regular Schedule (Wednesday NOT a rest day) (Dec 21-23 & Dec 28-30) Thursday: Holiday WOD 7am – 8am – 9am (Please sign up for these) (Dec 24th & Dec 31st) Friday & Saturday: CLOSED (Dec 25-26 & Jan 1-2)

12 Days of Christmas Fitness Challenge …On the eighth day of Christmas, my true love sent to me, …. Max Toes 2 Bar (2 attempts, as soon as you come off the rig you are done.)   CFCody WOD 12-9-6-3 Muscle Ups (ring or bar)/C2B pullups/pull ups OHS (155/105)(115/75) MidLine 3 Rounds: 8 Barbel roll […]