Open Gym 12-1pm Olympic Lifting 5:30-6:30pm Labor Day Schedule: Open Gym style class from 7-9am *There will be a workout posted but you are welcome to work on whatever. *Allow enough time to finish your workout, DO NOT show up at 9. 4:30pm Class: Starting Tuesday September 6 we will be adding a 4:30pm class […]

CFCody & Comp WOD 1. Conditioning AMRAP 5 15 Cal Row 10 TTB 2 min rest AMRAP 5 30 double unders/60 singles 15 KBS, – choose something out of your comfort zone 2 min rest AMRAP 5 200 Meter Sprint 10 Thrusters, 95/65 2.  Gymnastics Conditioning 5 Rounds of: A – 1 Strict Muscle up […]

CFCody WOD 1.  Front Squat 2RM 2.  Strength Conditioning 5 RFT*: 15 unbroken Push Press 12 Unbroken Reverse Lunges (6/side) 9 Unbroken Dumbbell/Kettlebell Dead Lifts – all 4 heads of db/kb must touch the ground on every rep *Choose a weight that allows you to maintain UNBROKEN reps *Each round must be completed as 36 […]

WOD Teams of 2, break up work as necessary 60 Power Snatches (75/55) 6x run from gym to bottom of stairs and back 60 Thrusters (75/55) 6x run from gym to bottom of stairs and back 60 Power Snatches (75/55)

WOD “Diane” 21 – 15 – 9: Deadlifts (225/155) Handstand Pushups COMPETITORS WODS 1. Conditioning 21-15-9 Dead Lifts, 225/155 Kipping HSPU, Open Standards 2. Conditioning 21-15-9 TTB Row For Calories 3. Skill Work For time: 200 Double unders Rest 1 minute 100 Double unders