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

The month of December is going to be dedicated to finding your 1RMaxes.  These numbers are really helpful for when we use percentages during WODs.  Check the Challenge board for the details. CFC WOD 1. Conditioning 4 RFT: 5 Ring Muscle-ups or 8 pull ups + 8 ring dips 10 Squat Snatches (115/85#) 15 Box […]

1. Conditioning Teams of 4: 20 min AMRAP Pace setter: 20 Wall Ball sit-ups Partner 1: Hang Power Snatches Partner 2: Jumping Lunges Partner 3: Rest *You Choose Weight *Total reps= score