CFCody & Competitors WOD 1. Weightlifting OTM x 6 – 1 Squat Snatch (90%) Rest 2:00 OTM x 6 – 1 Squat Clean and Jerk (90%) 2. Conditioning Alternating Tabata (8 Rds of :20s/:10s): Front Squats (115/80) Toes To Bar 20 seconds of Front Squats, followed by a 10 second break Followed by 20 seconds of […]

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

Session 2 of our CFCody Kids Program starts TODAY! We added a Pre-school/Kindergarten class this session! We love this program and are so excited to get moving again! Contact Mindy for any questions or to get your kids on the roster…there is still time!! Pre-K/K: 10-10:30am 1-3 graders: 10:30-11:15am 4-5 graders: 11:15-12:00 Teens: 12-1pm CFCody […]

Make sure to sign up for the AMAZING RACE Today in order to get a t-shirt CFCody WOD 1. Conditoning 1,000m Run 40 Pull-Ups 30 Thrusters 65/95 20 Calorie Row 2. Row Conditioning 500 Meter Row (moderate) 500 Meter Row (2K pace) 250 Meter Row (moderate) 250 Meter Row (2K pace) Moderate paces should be 10-15 […]

Congo Line Team WOD Teams of 3-5: 20 min AMRAP 15 Toes 2 Bar 10 Burpees 15 Goblet Squats 35/55 10 KBS 45/70 15 Handstand Push ups 2 rounds each teammate, then 400 meter run all together