WOD 3 SETS FOR MAX REPS 2:00 DB Push Press (50/35)|(35/25) -Rest :30- 2:00 Double Under -Rest :30- 2:00 KB Goblet Lunge (70/53)|(53/35) -Rest :30- COOL DOWN 8:00-10:00 GROUP MOBILITY *Focus first half of the session opening up calves on horn of the KB. In second half, have the athletes spend time opening the lats […]

Mobility/Open gym 5:30 am Gymnastics/Open gym 5:30 pm

STRENGTH/SKILL ON A 15:00 RUNNING CLOCK… Establish 1RM Snatch WOD FOR TIME 10,9,8,7…1 Hang Power Snatch (95/65)|(65/45) *5 Strict Pull-ups then 50m Shuttle Run after full set 15:00 Hard Cap *For the shuttle run, set-up a 10m course. Athletes will run 5 total lengths. PUREFIT 10,8,6,4,2  Alternating KB/DB Snatch 5 Pullups 50 M Shuttle (run […]

The INBODY Machine will be at the Gym during all classes TODAY! For only $20, cash or check please, take advantage of this really cool machine. Compare your results to last time or check it out for the first time! Mindy will be at the gym to help go over results from 8:15-10am, 4:00-5:00pm, 5:30-6:00pm.  […]

CFCody WOD teams of 2: 1000 meter row or 4 hill sprints (2 each) 60 KB/DB goblet squats (70/55)(55/35) 600 meter farmers carry (70/55)(55/35) 60 Strict Pull ups 600 meter farmers carry 60 Goblet squats 1000 meter row or 4 hill sprints (2 each) *Partner 1 works while Partner 2 rests. *Alternate every 250m on […]