CFCody WOD 1.  Back Squat 60%/3 70%/3 75%/3 (80%3)3 2.  Conditioning AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (245/165#) Comp WOD 1.  Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 2.  Back Squat 60%/3 70%/3 75%/3 (80%3)3 3.  Conditioning AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (245/165#)

CFCody & Comp WOD 1.  Barbell Conditioning “Zach’s Complex” 6 Sets: High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk *Each set […]

Active Recovery Day. Open Gym 12-1pm Olympic Lifting 5:30-6:30pm *Today will be the last Olympic lifting class. Our amazing & devoted Oly coach is leaving us to pursue a great job opportunity in Salt Lake City.  We are excited for him but sad to see him go.  What a huge asset he has been to […]

Whichever WOD Option you DID NOT do Yesterday do Today. WOD Option 1: 1.  Conditioning 10RFT: 7 SDHP (95/65#) 7 Front Squats 7 Push Jerks 5.  Gymnastics Conditioning Ninjas:  8×4 Unbroken ring or bar Muscle-ups, Ring Hip Taps Advanced:  10×3 Unbroken ring or bar Muscle-ups, Ring hip taps Intermediate:  16×2 Unbroken Muscle-ups, Ring hip taps […]

Choose 1 WOD Option…Whichever you DO NOT do today you will do the other tomorrow. WOD Option 1: 1.  Conditioning 10RFT: 7 SDHP (95/65#) 7 Front Squats 7 Push Jerks 5.  Gymnastics Conditioning Ninjas:  8×4 Unbroken ring or bar Muscle-ups, Ring Hip Taps Advanced:  10×3 Unbroken ring or bar Muscle-ups, Ring hip taps Intermediate:  16×2 […]