EMOM X 20 Min. Min 1: Movement of your choice + Reps of your choice + Weight of your choice Min 2:  Movement of your choice + Reps of your choice + Weight of your choice

We want to thank all those that participated in our “support for Silas” event during the open workout 17.3. We were able to raise over $3,300 for Silas! We never get tired of saying how amazing this CFCody family is! Thank you Thank you Thank you!! We are giving all the proceeds to Chelsea, Silas’ […]

1. Conditioning 1 round of Cindy (5 pull-ups + 10 push-ups + 15 squats) 1 CJ 135/95 1 round of Cindy 3 CJ 135/95 1 round of Cindy 5 CJ 135/95 1 round of Cindy 7 CJ 135/95 1 round of Cindy 9 CJ 135/96 1 round of Cindy 12 CJ 135/95 FRIDAY NIGHT LIGHTS […]

Make sure to wish Ingrid a Happy Birthday today if you see her! CFCody & Comp WoD Conditioning AMRAP 6: 2 Rounds: 5 Strict Pull-ups 10 KBS 35/45/55 15 Jumping lunges 80 Double-unders/100 singles *Max Burpee’s with remaining time Rest 3:00 AMRAP 6: 2 Rounds: 5 Strict Pull-ups 10 KBS 35/45/55 15 Jumping lunges 80 […]

In TEAMS of 3. 1 person working at a time. Run 400m – All 50 Power Cleans 135/95 50 Bar over burpee 50 Front Squat 135/95 50 Double Unders ( each person) 50 Push Jerk 135/95 50 Toes to bar Run 800m – All