3-Position Power Snatch Build to a Heavy Complex WOD AMRAP 3: 15 SDHP with KB (35/55) or barbell (65/95) 12 Power Snatches (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie row 8 Power Snatches (115/80) Rest 3:00 AMRAP 3: 10 burpee’s 4 Power Snatches (135/95) Core ADD ON 1. 10 hip extensions on GHD 2. 10 sit […]

Active Recovery Day! Open gym & Mobility @ 5:30AM Mobility: Today is Head to Toe!!  Your Soft Tissues and Joints will Thank You:) & Open Gym @ 5:30PM

CFCody WOD With a 5 min clock complete 250 meter row then AMRAP of: 6 pull ups 6 thrusters (75/115) rest 2 min with a 5 min clock complete 250 meter row then AMRAP of: 6 push ups 6 OHS (75/115) *start class in 2 groups. stagger groups 2 min apart to allow for enough […]

Healthy Lifestyles challenge starts TODAY! If you haven’t weighed in or had measurements taken, please meet with Mindy today at 5:30pm.  If you absolutely can not make that time contact Mindy. Good Luck!  2018 Healthy Lifestyles Nutrition Challenge WOD 14 min AMRAP: 50 calorie row 40 wall ball (14/20) 30 burpee’s 20 toes 2 bar/med […]

Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (95/65) Station 3 – Max Calorie Row Station 4 – Rest Each athlete will cycle through the 6 rounds, or 24 stations of the workout. Teammate 2 starts 1 minute behind. […]