WOD Deadlift Work to a heavy set of 3 3 Rounds: 15 Deadlifts (205/145#) 40-50% DL Max 25 Wallballs (20/14#) 15 Toes-to-Bar 25 Box Jumps (24/20”) COMP WOD 1. Clean and Jerk 5×3 Squat Clean and Jerk at 80% – no TnG 2. Overhead Squat 1 set of 10 Overhead Squats 3.Strength Conditioning 5 rounds […]

Teams of 2: 9 Kettlebell hang snatches – right arm (53/35) 9 Burpees 9 Kettlebell hang snatches – left arm (53/35) 9 Box Jumps (24/20) Row/Run: 100-200-300-400-500-600-700-800-900-1000   -One person working on the rower the other chipping away at the KB portion. -Teammates may switch positions at any time. -Teammates will take over where the […]

CFCody 1. Conditioning 21-15-9 Overhead Squat (115/80) HSPU – Open Standards 500m Row 2. Gymnastics Conditioning If you best set of unbroken Muscle ups/strict pull ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest If you best set of unbroken Muscle ups/strict pull ups is between 15-20 reps complete: 3 sets […]

Happy Birthday Tammy!!! You don’t look a day over 25! CFCody WOD 1. Conditioning AMRAP 20: 50 Wall Ball 14/20 50 Double Unders 40 Box Jumps 20/24 40 Toe To Bar 30 Chest To Bar pull ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle Ups/ring dips *This can […]

OPEN GYM 12-1pm OLYMPIC LIFTING 5:30-6:30pm Active Recovery Day!