Team of 2 WOD EMOM x 32 min 1- shuttle runs 2- 20/16 cal row 3- 15 KBS 45/55/70 4- 1 rd of Cindy – 5 pull ups, 10 push ups, 15 squats *Partner 1 will do min 1 of shuttle runs then rest during min 2 while partner 2 does shuttle runs. Then partner […]

CFCody & Comp WOD 1. Team Conditioning – Team of 2 AMRAP 18: 80 Wallballs (20/14#) 60 Calorie Row 40 1-Arm DB Snatch (70/50#) 20 OHS (135/95#) 10 Ring MU/bar Muscle Up/C2b pull ups *Break reps up however, one person working at a time. 2. Gymnastics Conditioning 5RFT: 5 T2B/med ball sit ups/GHD sit ups […]

CFCody & comp WOD 1. Conditioning 10 Rounds For Time: 5 Hang power cleans 135/95 5 Push Jerk 5 Handstand Push Ups or push ups 2. Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/1)3  

Active Recovery Day! Open Gym 5:30-6:30am Whole 30 Challenge participants….How’s it going? Over half way done!! We have been hearing lots of positive things.

CFCody & Comp WOD 1. Conditioning AMRAP 3: 21 Deadlifts (155/105#) 21 T2B Max double unders in time remaining Rest 3:00 AMRAP 3: 18 Front Squats (135/95#) 18 T2B Max double unders in time remaining Rest 3:00 AMRAP 3: 15 Deadlifts (225/155#) 15 T2B Max Double unders in time remaining Rest 3:00 AMRAP 3: 12 Front […]