Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups *this is a workout that we DO NOT recommend you do twice…so have the 1 and done mind set going into this WOD. […]

CFCody & Comp WOD 1. Conditioning EMOMx20: Min 1 – 12-15 Sumo Deadlift High Pulls (75/55) Min 2 – 12-15 Wallballs (20/14) Min 3 – 15/12 Cal row or 100 m sprint (mailbox & back) Min 4 – Practice HS Walking or Rest 2. Front Squat (80%/3)3

FRIDAY NIGHT LIGHTS When: Friday March 24, the final OPEN Wod Time: 4:30 – ? *Bring an appetizer to share *Lets all celebrate our hard work and accomplishments over the past 5 weeks.  The Open WOD will still be available during morning class, you may tackle to WOD in the evening or cheer on all […]

CFCody WOD & Comp WOD Conditioning 3 Rounds: 80 Double-unders 40 Calorie Row 20 Handstand Pushups or strict press (DB, KB or barbel) Optional Skill work Gymnastics Conditioning 3 rounds, NOT for time: 10-20 Pistols (alternating legs) 20m HS Walk

Amazing atmosphere at all classes last Friday for 17.3! Lots of PRs.  We don’t have an accurate total yet for how much was raised for SILAS but we are amazed at the heart and love of our CFCody family. Thank you to all those that donated and thank you Yvonne for making this even possible. […]