CFCody & Comp WOD 1.  Conditioning “Tri Sprint Intervals” 6 Rounds of: In 4 min complete: 30/20 Calorie Row 20 Burpee’s AMRAP of 10m Shuttles in remaining time Rest 2 mins between rounds 6. Midline Conditioning 3 Rounds, NOT for time: 10-12 GHDSU or 25 med ball sit ups 1 min Overhead KB Hold – […]

CFCody & Comp WOD 1. Snatch EMOM x 6 min 1: 65%/2 min 2: 65%/2 min 3: 70%/2 min 4: 75%/2 min 5: 80%/2 min 6: 85%/2 2. Clean & Jerk EMOM x 6 min 1: 65%/3+1 min 2: 70%/3+1 min 3: 75%/3+1 min 4: 80%/2+1 min 5: 85%/1 min 6: 85%/1 3. Hang Squat […]

Active Recovery Day! Open Gym 12-1pm Whole 30 Nutrition Challenge 2017 has arrived and who’s ready for a nutrition detox? We will be starting our first 2017 30 day nutrition challenge on Monday January 9- Tuesday February 7.  For this challenge we will be following the Whole 30 Challenge.  Use this week to prepare for […]

CFCody WOD 1. Conditioning For time: 5 Rounds of Cindy* directly into: 3 Rounds of DT** Directly into: 1,000m Row *1 Round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats **1 Round of “DT”: 12 DL + 9 HPC + 6 PJ (155/105) or (135/95) 2. Gymnastics Conditioning A. 3 sets of […]

CFCody & Comp WOD 1.Conditioning 1 min @ each station 5 rds Wall Ball 14/20 Power Clean 95/135 Box Jumps 20/24 Burpee’s Rest 2 min between Rds *goal is to stay consistent with reps each rd 2. Gymnastics Conditioning Choose one of the following: A. 6 sets of 6 unbroken muscle-ups/c2b pull ups/pull ups B. 7 […]