Happy Birthday yesterday to this small bundle of strength! We have all benefitted from your knowledge and love for our CFCody community. Thank you for making us better everyday.  hope you have a great day! AMRAP x 10 12/9 Calorie Row 7 Box Jump-overs (24/20″) 5 KB Hang Squat Cleans (70/55/35/25#) Then: Emom x 7 12 burpees […]

Active Rest Day!!! Two open gym times today! 5:30am and 5:30pm

  Barbell Conditioning AMRAP 3: 3 DL (155/95#) 3 Power Cleans 3 Push Jerks Rest 3:00 AMRAP 3: 3 DL (185/115#) 3 Power Cleans 3 Push Jerks Rest 3:00 AMRAP 3: 3 DL (205/135#) 3 Power Cleans 3 Push Jerks

CFC 1. Conditioning 21-15-9: KB Thrusters (45/25#) Pull-ups Calorie Row COMP WOD- Choose 2 1. Snatch 60%/2 70%/2 75%/1 80%/1 85%/1 90%/1 95%/1 (85%/1)2 2. Snatch Pull (95%/2)4 3. Front Squat 60%/2 70%/2 75%/2 80%2 85%/2 90%/1 4. Conditioning 21-15-9: KB Thrusters (55/35#) C2B Pull-ups Calorie Row

Team of 2: 1. Conditioning 100 meter run 30 Power Cleans (115/85) 5 Rounds of  “Cindy” 200 meter run 24 Power Cleans 4 Rounds of “Cindy” 300 meter run 20 Power Cleans 3 Rounds of “Cindy” 400 meter run 16 Power cleans 2 Rounds of “Cindy” * Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats […]