Active Recovery Day! OPEN GYM 12-1pm OLYMPIC LIFTING 5:30-6:30pm Nutrition Challenge Next Wednesday, October 19, @ 5pm there will be a mandatory meeting where at least 1 team member must be present.  We will go over all the details and what the next 30 days will look like.  Please do all you can to be […]

CFCody & Comp WOD 1.  Conditioning AMRAP 5 150 Double Under/200 singles buy in 12 Thrusters (95/65), 12 Chest To Bar Pull Ups Rest 2 mins AMRAP 5 100 Double Under /150 singles buy in 9 Thrusters (115/80), 12 Toes To Bar Rest 2 mins AMRAP 5 50 Double under/100 singles buy in 6 Thrusters […]

CFCody WOD 1.  Conditioning 3 Rounds: 21 Calorie Row/400 meter run 15 Burpee box jump overs 9 Squat Snatches, 135/95 2. Conditioning EMOM x 10 odd: 8-10 Deck squats (KB or med ball) even: 10-12 Toes to Bar *choose weight – work for 45 sec/min, consistency is goal Comp WOD 1. Snatch – 8-10 min […]

Teams of 2, AMRAP 20: 16 C2B, 30 Clean and Jerks 20 HSPU, 30 Power Snatches 76 DU, 30 Overhead Squats 1st round every barbell is 95/65 2nd round every barbell is 115/80 3rd round every barbell is 135/95 4th round every barbell is 155/105

1. Conditioning 30 CTB PU 400 Meter Run 15 Squat Cleans (135/95) 800 Meter Run 15 Squat Cleans (135/95) 400m Run 30 CTB PU Comp WOD 1.  Clean and Jerk A.  Doubles at 60, 70, 75 and 80% B.  Single at 85%, then build to a heavy for the day (NOT max) 2.  Condtioning 30 […]