Team WOD In teams of 2, alternate sets to complete four each of: A – 10 Ground to Overhead 15 med ball situps *Choose weight that is challenging to move without rest through the ten reps. B – 75 double unders *Partner 1 will start on A while partner 2 begins B.  Switching  stations when […]

CFCody & Comp WOD 1. Snatch 65%/3 70%/3 75%/3 80%/2 (85%/1)3 2. Clean & Jerk 65%/2+1 70%/2+1 75%/2+1 80%/2 (85%/1)3 *CFCody WOD choose snatch OR clean &  jerk 3. Conditioning “Open 16.4” AMRAP 13: 55 Deadlifts (225/155) 55 Wallballs (20/14) *Girls to a 9′ Target 55 Calorie Row 55 HSPU CFCody – start with Conditioning then […]

CFCody WOD 1. Front Squat (70%/5)4 2. Conditioning 3 Rounds Bergeron Beep Test* 50/40 Cal Row 3 Rounds Bergeron Beep Test 150 Double Unders 3 Rounds Bergeron Beep Test *BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees Comp WOD 1. Clean 60%/3+1 65%/3+1 70%/3+1 (75%/3+1)3 2. Front Squat (70%/5)4 3. Conditioning 3 Rounds Bergeron Beep Test* […]

Active Recovery Day! Open Gym 12-1pm  This Saturday, Dec 10 @ 6:30pm, is our Christmas party!! You DO NOT want to miss this night, if you were there last year you know why. We strongly encourage participating in the battle but it is not required to come. We need lots of cheering fans in the […]

CFCody & Comp WOD 1. Conditioning AMRAP 3: 15 Calorie row 15 Power Cleans (115/85#) Rest 2:00 AMRAP 3:00 12 Burpee’s 12 Power Cleans (135/95#) Rest 2:00 AMRAP 3:00 9 Toes 2 Bar 9 Power Cleans (155/105#) 2.  Gymnastics Conditioning EMOM x 12: Odd: 18/15 Calorie Row Even: 6 Kipping Deficit HSPU – you choose the deficit