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! […]

WOD Teams of 3: 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Hang snatch (75/55)(95/65) 100 Pull-Ups 100 Hang snatch (75/55)(95/65) 100 Box Jump Overs (24/20) 100/70 Calorie Row