BIG CONGRATULATIONS to Andy Rashkow and Joanna Pratt for completing the expedition to the Annapurna circuit and Throng La pass. 110 miles (150km) and elevation 17769 feet or 5416 meters.  Great accomplishment, we are proud of you! WOD AMRAP 4: “Fran” 21-15-9 Thrusters (95/65#) Pull-ups Rest 4:00 AMRAP 4: “Diane” 21-15-9 Deadlifts (225/155#) Handstand Push-ups Rest […]

Team WOD: team of 2- With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00 Rest 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00 Rest 23:00-27:00 400m Run Max Thrusters (95/65#) *run together and split reps up however- one person working at a time Rest 2 min 2. Stamina Conditioning Tabata […]

CFCody WOD 1.  Back Squat 60%/3 70%/3 75%/3 (80%3)3 2.  Conditioning AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (245/165#) Comp WOD 1.  Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 2.  Back Squat 60%/3 70%/3 75%/3 (80%3)3 3.  Conditioning AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (245/165#)

CFCody & Comp WOD 1.  Barbell Conditioning “Zach’s Complex” 6 Sets: High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk *Each set […]

Active Recovery Day. Open Gym 12-1pm Olympic Lifting 5:30-6:30pm *Today will be the last Olympic lifting class. Our amazing & devoted Oly coach is leaving us to pursue a great job opportunity in Salt Lake City.  We are excited for him but sad to see him go.  What a huge asset he has been to […]