1.  Conditioning 7 RFT: 7 Hang Squat Cleans, 95/65 7 Bar Facing Burpees 7 Pull ups 2. Death by HSPU or Alternating KB Snatch 35/55 (Count by 2’s) or Double Unders (Count by 10’s) HSPU – On the first minute do 1 rep, 2 on the second, 3 on the third…. Alt KB Snatch – […]

CFCody Kids doin WORK. Active Recovery Day Open Gym 5:30-6:30AM Olympic Lifting 5:30-6:30PM We will be Closed Monday July 4th *Have a great Independence day! We are also CLOSED Saturday July 2nd to support The Runners Stampede 5K & 10K Race Starts at 7AM, they will accept Race Day registration up until 6:45AM.  This is […]

CFCody WOD 1. Conditioning 5 RFT: 21 Wall Balls 15 KBS (35/55) 9 TTB 2.  Midline A.  3×20 weighted Sit ups – feet anchored B.  3×30 Good Mornings, 45# Comp WOD 1. Conditioning 5 RFT: 21 Wall Balls 15 KBS (35/55) 9 TTB 2. 50-40-30-20-10 Calorie Row, 1 minute rest between sets 3.  Midline A. […]

CFCody WOD 1. Snatch “Isabel” 30 Snatches for time, 135/95 2. 50-40-30-20-10 Calorie Row, 1 minute rest between sets or                                                             4 x 400 Meter Sprints with 1 min rest b/t sets Comp WOD 1. Snatch “Isabel” 30 Snatches for time, 135/95 2. Snatch Accessory Work 5×1 Snatch Pulls, Climbing 3. Squat 3×2 […]

Teams of 2: 100 Burpees 100 Toes to Bar 100 Jumping Lunges 100 Kettlebell Swings (53/35) 100 Calorie Row