CFCody WOD on the 3:00 x 7: 12 DB/KB Power Snatch 6 Burpees over the DB 12 DB Step Back Lunges 6 Burpees over the DB *Whatever time you have remaining in your 3 min is REST. *Goal is to keep track of your time each set and get better every set. 6am Click Here 8:30 […]

CFCody WOD 12 min Ladder AMRAP: 2 Double DB/KB Power Cleans 2 Double DB/KB Front Squats 30 Double Unders Rd 2 = 4 Dbl DB P. Clean + 4 Dbl DB F. Squats + 30 Double unders Rd 3 = 6 Dbl DB P. Clean + 6 Dbl DB F. Squats + 30 Double Unders […]

Active Recovery Day Get outside and enjoy this Beautiful Day! Some outside options 1 – 10 sets of the Baseball stairs 2 – Hike Cedar Mountain 3 – Run the damn bridge path 4 – Beck lake intervals :30 sec sprint + 15 squats :30 sec Sprint + 10 Push Ups :30 sec Sprint + […]

CFCody WOD 18 min AMRAP: 10 strict Toes 2 Bar* 20 KBS 200 meter run (1 min total) *T2B sub: toes 2 rings, OH weighted sit-ups with a plate or KB/DB, medicine ball sit-ups 6am Click Here 8:30 Click Here 5pm Click Here MWOD Pre-WOD: Shoulder Capsule Mobilization:  Using a lighter kettlebell, lay on your back.  With right hand, […]

CFCody WOD 400 Meter Run 10-9-8-7-6-5-4-3-2-1 Goblet/Barbell Thrusters* Burpees 400 Meter Run *Thrusters: can use 1 DB or KB or 2 or a barbell (95/65) MWOD Couch Stretch-two minutes a side Blue Angel- Lie face down with lacrosse ball under the collar bone, near the shoulder.  Floss by moving that arm in an arc from […]