CFCody WOD 1. Conditioning 2RFT: 15 Burpee box jump overs 15 Kipping HPSU 15 C2B Rest :15 seconds 15 C2B 15 Kipping HPSU 15 burpee box jump overs Rest 1:00 2. Back Squat (65%/2)3 Comp WOD 1. Conditioning 2. Power Clean (65%/2)3 3. Clean Pull (75%/3)3 4. Back Squat (65%/2)3

Recovery Day! Open Gym 12-1pm

CFCody 1. Conditioning “The Chief” 5 Rounds: AMRAP 3: 3 Power Clean (135/95#) 6 Push-ups 9 Air Squats *Rest 1:00 after each round Comp WOD 1. ‘The Chief” 2. Power Snatch (65%/2)3 3. Snatch Pull (75%/3)3 4. Overhead Squat (65%/3)3

We know the weather is crazy but our doors will still be OPEN! We don’t want you going stir crazy snowed in…come get your sweat on!! Please travel safe CFCody & Comp WOD 1. Dirty 30 For time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (70/55/45) 30 Front Squats (115/80#) 30 T2B […]

Class CANCELLED – sorry for the inconvenience. The parking lot at the gym is really bad we don’t want people getting stuck.   AT HOME WOD: Tabata – 20 sec ON 10 sec OFF x 8 (4 min at each) -squats -sit ups -push ups -burpees