Today our July Challenge bumps up to 4 total stair runs.  These do not need to be completed all at once. you can do 2 for warm up and 2 for cool down or all at once.  Your choice! CFCody WOD 1.  Conditioning 3 Rounds: 100 meter sprint (mailbox) 9 Thrusters, 115/85 12 Overhead walking […]

Active Recovery Day! Open Gym 12-1pm Olympic Lifting 5:30-6:30pm

CFCody & Comp WOD 1. Conditioning “Nicolle” 20 Min AMRAP: 400 Meter Run Max Pull ups *Once you come off the pull up bar you run. Score = total pull ups completed *This is a Glory Board Workout. Work hard to make each rep count and post scores on whiteboard. Comp Strength 1.  Squat 3×10 […]

CFCody WOD 1.  Conditioning 4 RFT: 12 Deads, 205/145 12 Burpees 12 KBS, 55/35 12 WB, 20/14 2.  Row 3 rounds of: 4 x :45 seconds on, :45 seconds rest Rest 1-2 minutes after each full round Comp WOD 1.  Deadlift 10-8-6-4-2 reps for max load, unlimited rest between sets then… 2.  Conditioning 4 RFT: […]

Teams of 3: 800, 600(cobblestone corner and back), 400, 200, 100m Run While Partner 1 is running partner 2 is rowing for max calories and partner 3 is doing max DU’s. Score is Time in Seconds – total Calories + DU’s. Low score wins.