Today is the Last Day of the Whole 30 Challenge! How is everyone feeling…You made it! We are so excited to see how your hard work has paid off!! Mindy will be at the gym by 5:45 am to do measurements for any AM participants and at the 8:30am, 4:30pm & 5:30pm classes.  Please make […]

THE PARKING LOT IS A WET, MUDDY MESS RIGHT NOW. PLEASE WEAR BOOTS OR ALTERNATE FOOT WEAR AND CHANGE INTO YOUR WORKOUT SHOES IN THE GYM. THANK YOU! TUESDAY IS THE LAST DAY OF THE WHOLE 30. WE WILL BE RETESTING THIS WOD ON TUESDAY. LOOKING FORWARD TO SEE THE RESULTS! WOD Conditioning ” 21-15-9: […]

Team of 2 WOD EMOM x 32 min 1- shuttle runs 2- 20/16 cal row 3- 15 KBS 45/55/70 4- 1 rd of Cindy – 5 pull ups, 10 push ups, 15 squats *Partner 1 will do min 1 of shuttle runs then rest during min 2 while partner 2 does shuttle runs. Then partner […]

CFCody & Comp WOD 1. Team Conditioning – Team of 2 AMRAP 18: 80 Wallballs (20/14#) 60 Calorie Row 40 1-Arm DB Snatch (70/50#) 20 OHS (135/95#) 10 Ring MU/bar Muscle Up/C2b pull ups *Break reps up however, one person working at a time. 2. Gymnastics Conditioning 5RFT: 5 T2B/med ball sit ups/GHD sit ups […]

CFCody & comp WOD 1. Conditioning 10 Rounds For Time: 5 Hang power cleans 135/95 5 Push Jerk 5 Handstand Push Ups or push ups 2. Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/1)3