WOD 5 Rounds 10 Power Cleans 1:00 Waiters Carry-switch at :30 50 Double Unders/Toe Touch to Object MWOD PreWOD:  Shoulder internal rotation mobilization –  lie on your back. Drive heels into the mat, bridge hips up and push shoulders to the back of their sockets. Slide both hands underneath your lower back with hands towards the […]

WOD MURPH PREP:  15 Min AMRAP: 5 pull ups 10 push ups 15 air squats If you do not have a pull up bar 10 rows (DB/KB) 10 push ups 15 air squats MWOD PreWOD:  Shoulder Prep:  15 pull-aparts + 15 Banded high-pulls + 15 bent over banded rows PostWOD:  Shoulder Impingement Release:  This is a […]

Re-opening Update! We hope this finds everyone in good health! We wanted to reach out and update you on our hopeful re-opening plans.  As of right now, we are still waiting for further instructions from the state health officials and governor of what restrictions/guidelines we must follow in order to open our doors. Until then […]

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 […]