Teams of 2 For Time: 100 Hang cleans 85/115 150 wall ball 14/20 100 KB push press 25/45 (each hand) 150 Double Unders or 300 singles *one person working at a time KICKER: Every 2 min stop where you are and perform 10 burpees together

CFCody & Comp WoD 1.Conditioning: 3 Rounds for time: 20 Toes to Bar 15 Front Squats 135/95lbs 10 burpee box jump overs 2. Midline – NOT FOR TIME 2-3 sets: 4 Turkish get ups – you choose wt. 8 GHD sit ups or 16 med ball sit ups 12 weighted Backward step Lunge (barbel or […]

CFCody & Comp WOD 1. Conditioning Every 5 minutes, for 30 minutes (6 sets): 400m run or row 12 Box Jumps 24/20 5/3 Muscle-Ups. sub 10 pullups + 10 pushups *If you are not completing the work within the 5min time frame shorten run to 200 or 300 meters.  

Open Gym Times 12-1pm 5:30-6:30pm This is a great time to start working some of those new goals! We want to hear your thoughts on this years OPEN. Did you accomplish what you wanted? Is there something you would like to see different from us for next year (organization, in-house comp., friday night lights, etc.)? […]

CFCody WOD 1. Conditioning 3 RFT: 21/15 Cal Row 15 Pull-ups 9 Burpees 2. “Front & Center” 3×3 Power Clean 3×3 Front Squat Comp WOD 1. Conditioning 3 RFT: 21/15 Cal row 15 Pull-ups 9 Burpees 2. Clean & Jerk 60%/2 65%/2 70%/2 75%/2 80%/2 3. Clean Pull (95%/4)4 4. Front Squat (80%/4)3