EMOM x 15 Min. #1- 2 Front Squats (racked) 80% or 10 KB Goblet Squats 45/70 Min. #2- 12 Cal. Row or 21 Double Unders Min. #3- 5 HSPU or 10 Push-Ups 2. Gymnastics 3 min max Double Unders

1. Conditioning 4 Rounds: 21 Box Jumps, 24/20″ 18 Wall Balls, 20/14 15 Kettlebell Swings, 1.5/1-pood 12 Burpees Competitors WOD: 1.Every minute for 7 rounds: 1 Hang Snatch + 1 Squat Snatch 2. Conditioning  

Open Gym ONLY today 8-9:30am. DO NOT show up later than 9 to allow time for the WOD.  You may partake in the 12 days of thankfulness or do your own thing. ‘12 Days of Thankfulness’ 1 Squat Snatch 95/135 2 KB Push Press (25/45) one in each hand 3 Front Squats 95/135 4 Burpee […]

CFCody & Comp WOD 1. Conditioning: 500m Row Time test GLORY BOARD Wod 2. Conditioning 5 RFT: 7 unbroken TTB + 14 unbroken Wall Balls (15/20) + 21 unbroken Double unders Rest :30 between rounds Work the UNBROKEN piece here. If that means you lessen your reps to something manageable then do. HOLIDAY SCHEDULE Monday, […]

No Olympic Lifting Tonight. CFCody & Comp WOD 1. Conditioning 20 calorie row 10 C2B pull ups 10 Front Squats 115/165 – no racks 10 Burpees 15 Calorie Row 10 C2B pull ups 10 Front Squats 115/165 – no racks 10 Burpee 10 Calorie row 10 C2B pull ups 10 Front Squats 115/165 – no […]