Remember those who served.  Freedom comes with a price.   -VETERANS DAY 11/11/19- Strength/Skill ON A 8:00 RUNNING CLOCK… Build up to a Heavy Set of 5 Deadlift* *Loading should be heavier than workout weight and all reps TNG. Workout HERO WORKOUT “DONNY” FOR TIME 21-15-9-9-15-21 Deadlift (225/155)|(155/105) Burpee U.S. Army Specialist Donald L. Nichols, 21, […]

CFCody Team WOD Teams of 2: 12 Rounds for time 5 Power Snatch (115/75)(75/55) 7 Box Jumps 9/7 Calorie Bike/Row/Ski 20 Double Unders/single unders (no more than :45 sec) then….finish with 100 Burpees – one person working at a time *1 teammate working at a time. Complete FULL round before switching. Each partner completes 6 […]

CFCody WOD Open WOD 20.5 For time, partitioned any way: 40 muscle-ups (ring) 80-cal. row 120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min. *Those participating in the OPEN or IN-HOUSE competition make sure to read scaling options as well as TIE-BREAK time rules. Subbing/scaling options Muscle Ups – Ring or Bar or Pull […]

CFCody WOD “Recovery Workout” EMOM x 24 min Min 1 – Row/ski/bike for calories Min 2 – AMRAP of 2 Hang Muscle/Power snatch + 2 OHS (45/35)(35/25) Min 3 – Static Hold* Min 4 – DB/KB Filly Lunge (light, Athlete choice)** Min 5 – Slam Ball (30/20)(20/15) Min 6 – Walking Rest*** *Static Hold Options: […]

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open gym @ 5:30pm Open WOD 20.5 Tomorrow is the last OPEN WOD of the season! We are inviting anyone and everyone wanting to take on the WOD Thursday evening (tomorrow) after the announcement to join us! If you’re not ready to complete the WOD, […]