CFC 1.  Conditioning AMRAP 15: 30 DU/90 singles/30 jumping lunges 15 Power Cleans (135/95#) 30 DU/90 singles/30 jumping lunges 15 T2B/Wallball sit-ups  Comp WOD 1.  Snatch 60%/3 65%/3 (70%/3)3 2.  Back Squat (65%/8)3 3.  Conditioning AMRAP 12: 30 DU/90 singles/30 jumping lunges 15 Power Cleans (135/95#) 30 DU/90 singles/30 jumping lunges 15 T2B/Wallball sit-ups   […]

Happy Thanksgiving! We could not be more grateful for this CFCody community! The positive energy, camaraderie, friendships, support, and drive we get to be apart of everyday is amazing! Thank you all for making us better people everyday! 12 Days of Thankfulness 1 100 meter run 2 Ring/Bar Muscle ups/ring dips 3 Thrusters (65/95) 4 […]

CFCody & Comp WOD 1.  Conditioning For time: 30 C2B Pull-ups 30 Overhead Squats (95/65#) 20 Bar Muscle ups/20 burpee box jumps 20/24 20 Overhead Squats (135/95#) 10 Ring Muscle-ups/15 ring dips 10 Overhead Squats (185/135#) Holiday Schedule Monday – Wednesday Regular class schedule 5:15am, 6:15am, 8:30am, 4:30pm, 5:30pm *Wednesday is NOT a rest day. […]

CFCody & Comp WOD 1.  Snatch EMOM x 14 Even min: 1 Snatch  – build weight as you want Odd min: 8-10 Toes 2 Bar 2. Conditioning For time: 2K Row *This is a good Benchmark to document. Holiday Schedule Monday – Wednesday Regular class schedule 5:15am, 6:15am, 8:30am, 4:30pm, 5:30pm *Wednesday is NOT a […]

CFCody & Comp WOD Nutrition Challenge Re-Test WOD ‘Fight Gone Bad’ Three rounds of: Wall-ball, 20/15 pound ball Sumo deadlift high-pull, 75/55 pounds Box Jump, 20″ box Push-press, 75/55 pounds Row (Calories) 1 min rest In this workout you move from each of five stations after a minute. The clock does not reset or stop […]