CFCody & Comp WOD 1.  Conditioning Ascending Ladder for 8 Minutes: 3 Power Snatch, 3 TTB 6 Power Snatch, 6 TTB 9 Power Snatch, 9 TTB Rx – 115/80 2.  Strength 6×4 Back Squats, across 3.  Gymnastics Pulling Complete 5 of the following complexes: 5 strict pull ups + 5 Kipping C2B pull ups + […]

CFCody WOD 1.Conditioning 2 RFT: 20 Thrusters, 95/65 20 Pull ups 20 Wall Balls 20 Calorie Row 2. Conditioning EMOM x 10 min 12-15 burpee’s 10 alternating KB snatch (You choose weight) Comp WOD 1.  Strength Conditioning 4×8 unbroken Cleans, climbing – rest as needed 2.  Strength Conditioning 3×10 Press,  climbing – rest as needed […]

2016 Amazing Race Winners! Congrats Scott Brogonia, Brandi Nelson, Russell Jackson, Joani Graham, Beau Egger, Elizabeth Radakovich! Active Recovery! Open Gym 5:30-6:30am Olympic Lifting 5:30pm-6:30pm

2016 Amazing Race teams taking on the Rope Run! CFCody & Comp WOD 1.  Dead Lift – 15-20min Work up to a heavy triple Sumo Dead Lift 2.  Conditioning 3 Rounds: 60 Double Unders/120 singles 30 Calories Row/400 meter run 15 Deadlifts (245/165)

We want to thank everyone again who came out and supported our 2016 Amazing Race.  CFCody Community is amazing!! CFCody WOD Conditioning 15 OHS, 135/95 15 C2B 15 Squat Snatches, 135/95 15 C2B 15 Front Squats, 135/95 15 C2B 15 Squat Cleans, 135/95 15 C2B Midline – 3rds 100 meter sprint 45sec – 1 min […]