1. Snatch EMOMx10: 1 Squat Snatch 2. Stamina Builder 6 sets of: 25 seconds to complete as many Pull-ups as possible 35 seconds rest. 3. Stamina Builder 3 Rounds for time of: 20 Thrusters, 95/65 1 minute between rounds

CFCody & Comp WOD 1. Condtitioning 40 Calorie Row or 800 meter run 30 Box Jumps, 24/20 20 TTB 10 Power Clean, 185/135 20 TTB 30 Box Jumps, 24/20 40 Calorie Row or 800 meter run

CFCody WOD 1. Conditioning EMOMx5: 8-12 unbroken Strict pull ups or 30 sec unbroken kipping pull ups Row 75 Calories or 1 mile run EMOMx5: 4-8 unbroken Strict HSPU or 30 sec. unborken Push ups -the goal here is to pick a number you think you can hold for all 10 rounds. Don’t bit off […]

CFCody Kids Registration Today from 12-1pm @ CFCody  if you can’t make it contact Mindy Active Recovery Day! Open Gym 12-1pm Olympic Lifting CANCELLED back ON next week!

CFCody & Comp WOD 1. Conditioning “Helen” 3 Rounds: 400 Meter Run 21 KBS (53/35) 12 Pull-Ups *This is a Glory Board WOD. Make every rep count.  Lets get some PRs! 2. Barbel Conditioning For time: 3 sets of 8 unbroken Power Cleans, 155/105 Rest 3 minutes 3 sets of 12 unbroken Power Cleans, 135/95 […]