1.  Dead Lift 15 min. to work up to a heavy double deadlift with bands or Chains 2.  Conditioning 4 Rounds: 25 Box Jumps 20/24 400 Meter Run/5oom Row 30 Med Ball Sit Ups  

CFC 1.  Snatch 10 min. to work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch 2.  Conditioning “The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 Between Rounds Comp WOD 1.  Snatch 10 min to work up to a heavy complex of: […]

CFCody & Competitors WOD Conditioning “Fight Gone Bad” 3 Rounds for Max Reps: 1:00 Wallballs (20/14) 1:00 SDHP (75/55) 1:00 Box Jumps (20″) 1:00 Push Press (75/55) 1:00 Row (Calories) 1:00 Rest *This is a GLORY BOARD Wod…make sure to post your results and work hard for every rep.

CFCody & Competitors WOD 1. Weightlifting OTM x 6 – 1 Squat Snatch (90%) Rest 2:00 OTM x 6 – 1 Squat Clean and Jerk (90%) 2. Conditioning Alternating Tabata (8 Rds of :20s/:10s): Front Squats (115/80) Toes To Bar 20 seconds of Front Squats, followed by a 10 second break Followed by 20 seconds of […]

Active Recovery Day! Open Gym 5:30-6:30am Olympic Lifting 5:30-6:30pm