Rest day. Open gym at 5:30 a.m.

WOD 1. Conditioning AMRAP 3: Macho Man (95/55) Rest 3:00 AMRAP 3: Macho Man (115/75) Rest 3:00 AMRAP 3: Macho Man (135/95) *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks COMP WOD 1. Conditioning AMRAP 3: Macho Man (135/95#) Rest 3:00 AMRAP 3: Macho Man (155/105#) Rest 3:00 AMRAP […]

Thanks to everyone who came to the Christmas party, and a special thanks to the lip sync competitors!  It was a great show! Congratulations to Dani Riker (soloist), and Brooke Grant, Dani Blankenship, and Chrissy Lennon (trio) for a first place tie! WOD 4 Rounds: 21 Wallballs (20/14#) 18 Kettlebell Swings (53/35#) 15 Burpees 12 […]

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 […]