CFCody WOD AMRAP 8 3 Thrusters (95/65)(75/55) 3 Toes to Bar 6 Thrusters (95/65)(75/55) 6 Toes to Bar 9 Thrusters (95/65)(75/55) 9 Toes to Bar … Barbel Conditioning EMOMx8 Minutes 1-4: 4 Snatches (185/135) Minutes 5-8: 6 Clean and Jerks (185/135) *This is 1 rep more/movement/min. try to use the same weight as last time […]

CFCody WOD 2k Row or 1 mile run + 20 burpee’s 150 Double Unders or 300 singles 10 Rounds of Cindy 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats   Gym Note: We have had a few people suggest interest in a strength cycle.  If you would be interested in this talk […]

Active Recovery Day! Open Gym 5:30-6:30am & 5:30-6:30pm On Sept 23 Cody is putting on a Half marathon and 10K. There have been a few people interested in taking on this challenge.  Groups make training so much for fun! If you are wanting to start training for either of these distances talk to Mindy.  We […]

CFCody WOD AMRAP 5: 600m Run Buy-In 12 Deadlifts (185/135)(155/105)(135/95) 12 Burpee’s over the bar Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (225/155) (185/135)(155/105) 9 Burpee’s over the bar Rest 5:00 AMRAP 5: 200m Run Buy-In 6 Deadlifts (275/185)(225/155)(185/135) 6 Burpee’s over the bar   Gym Note: We have had a few people […]

CFC Cody WOD 27-21-15-9 Calorie Row Kettlebell Swings (53/35) Overhead Squats (75/55)   Gym Note: We have had a few people suggest interest in a strength cycle.  If you would be interested in this talk to your coach!