Pausing Front Squat: – 12 min Build to Heavy Single Front Squat: – 12 min Build to Heavy Single followed by… Conditioning AMRAP 8: 8  t2b/med ball sit ups 30 Double Unders/60 singles unders MWOD Olympic Wall Squat:  Grab a box and a band. While sitting on the ground, wrap the band around your back […]

Active Recovery Day! Open Gym 5:30am & 5:30pm Don’t forget about MOBILITY at 5:30pm during the PM open gym.  We strongly believe this full hour long instruction on how to take care of your body is critical to avoid injury or heal those nagging injuries that won’t go away. It’s 1 hour/week. Take care of […]

AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row or 100 meter sprints in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row or 100 meter sprints in Time Remaining rest […]

CFCody WOD AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie row or 800 meter run 55 Handstand Push-ups/Push ups Optional strength Power Clean – 10 min Build to Heavy Single MWOD Thoracic Spine Smash:  using a double lacrosse ball on your back, slowly work up and down the rib cage, one vertebrae at […]

AMRAP 20: 7 Power Cleans (135/95)(115/80) 7 Burpees 200 Meter Run