CFCody WOD 1. Conditioning 5 Rounds, for max reps: 1:00 Row for Calories 1:00 Power Cleans (135/95) 1:00 Burpees over Bar 1:00 Rest 2. Burner Conditioning 5RFT: 15 Box Jumps (24/30) -try to jump them all 35 Double-unders or 85 singles Comp WOD 1. Snatch 60%/1 65%/1 70%/1 (75%/1)3 2. Clean & Jerk 65%/1 70%/1 […]

CFCody & Comp WOD 1. Big Clean Complex – take no more than 15 min 6 Sets of the following Complex : 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 […]

Active Recovery Day! Open Gym 12-1pm

CFCody & Comp WOD 2. Conditioning “Marston” AMRAP 20: 1 Deadlift (405/285#) 10 T2B 15 Burpees over the bar *Deadlift weight is meant to be heavy, scale as needed but push yourself here. 3. Gymnastics Conditioning For time: 20-30 Strict HSPU or 50 Kipping

4:30 & 5:30 classes back ON tonight  CFCody WOD 1. Conditioning AMRAP 15: 30 Wallballs (20/14#) 20 Power Snatch (75/55#) 5 Ring Muscle-ups/Bar Muscle ups/C2b Pull ups 3. Back Squat (65%/3)3 2. Gymnastics Conditioning For time: 20-30 Strict Pull-ups Comp WOD 1. Conditioning AMRAP 15: 30 Wallballs (20/14#) 20 Power Snatch (75/55#) 5 Ring Muscle-ups/Bar […]