CFCody & Comp WOD 1.  Conditioning 4 RFT: 5 Ring MU or 3 pull ups + 3 ring dips 10 Power Cleans (155/105#) 25 Wallballs (20/14#) 2.  Skill Conditioning Choose one of the following: Ninjas:  5×75 Unbroken Double-unders, :15 rest between sets Advanced: 6×50 Unbroken Double-unders, :30 rest between sets Intermediate: 7×35 Unbroken Double-unders, :45 […]

CFCody WOD 1.  Conditioning 800 Meter Run/row 25 Deadlifts 225/155 25 Box Jumps, 24/20 600 Meter Run/row 20 Deads 20 Box Jumps, 24/20 400 Meter Run/row 15 Deadlifts 15 Box Jumps, 24/20 200 Meter Run/row 10 Deads 10 Box Jumps, 24/20 *If it is muddy outside please Row to save the floors. Comp WOD 1. […]

Active Recovery Day! OPEN GYM 12-1pm OLYMPIC LIFTING 5:30-6:30pm Nutrition Challenge Next Wednesday, October 19, @ 5pm there will be a mandatory meeting where at least 1 team member must be present.  We will go over all the details and what the next 30 days will look like.  Please do all you can to be […]

CFCody & Comp WOD 1.  Conditioning AMRAP 5 150 Double Under/200 singles buy in 12 Thrusters (95/65), 12 Chest To Bar Pull Ups Rest 2 mins AMRAP 5 100 Double Under /150 singles buy in 9 Thrusters (115/80), 12 Toes To Bar Rest 2 mins AMRAP 5 50 Double under/100 singles buy in 6 Thrusters […]

CFCody WOD 1.  Conditioning 3 Rounds: 21 Calorie Row/400 meter run 15 Burpee box jump overs 9 Squat Snatches, 135/95 2. Conditioning EMOM x 10 odd: 8-10 Deck squats (KB or med ball) even: 10-12 Toes to Bar *choose weight – work for 45 sec/min, consistency is goal Comp WOD 1. Snatch – 8-10 min […]