CFCody WOD 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95) MWOD Reverse Ballerina:  Using a tall box, post right foot up at far edge of the box.  Keeping right foot open, drop your right knee and ankle to the box and rotate away from your right leg.  Driving knee […]

CFCody WOD AMRAP 15: Teams of 2: 3 Wall Balls (20/14) 3 Box jumps 100 meter run/Row Next round is 6’s, then 9’s, etc… *Partner 1 completes a full round of 3 reps of everything, Partner 2 then completes a full round of 3 reps. Partner 1 then completes a round with 6 reps of […]

Open Gym 5:30am & 5:30pm MOBILITY during the 5:30pm Open Gym. Starting Monday October 30th we will be completely moved in to our NEW BUILDING! All classes will be at the new location 804 Blackburn.

WOD AMRAP 4: 400 meter run 27 Burpees 27 KBS (45/35/25) rest 4 minutes AMRAP 4: 200 meter run 21 Burpees 21 KB SDHP (55/45/35) rest 4 minutes AMRAP 4: 100 meter run 15 Burpees 15 Russian KBS (70/55/45) MWOD Hip External Rotation with Flexion:  Using a box about knee height, place right foot on box, let […]

CFCody WOD Power Snatch (20 min) Build to Heavy Single followed by… “Isabel” 30 Power Snatches (135/95) *Take the majority of class to build to a heavy Snatch.  Use this time to really work the mechanics of the FULL snatch. If done correctly Isabel will feel much easier and PRs will be made! GOOD LUCK! […]