CFC WOD 21-15-9-15-21: Wall Ball, 20/15 Box Jump, 30/24 200m Run after every round CFC COMP WOD 1.  Clean A. 3×3 quick singles at 80% B. 3×2 quick singles at 85% C. 3×1 at 90% D. Work up to a heavy single. 2. Conditioning 21-15-9-15-21: Wall Ball, 20/15 Box Jump, 30/24 200m Run after every […]

CFC & COMP WOD 1. 1 RM Deadlift 2. Accessory Work EMOMx12 4 rounds of: Min 1: 8 Romanian Deads – you choose the weight Min 2: 40 second Plank Hold on elbows Min 3: 40 Double unders 3. Accessory Work 4×6 Bulgarian Split Squats (6/leg) – you choose the weight No class Saturday, July […]

                This Saturday we will be CLOSED for America’s birthday! Have a great weekend and be safe.

Rest Day.  

CF Cody WOD “Nancy” 5 RFT: 400m Run 15 OHS, 95/65 CFC COMP WOD 1. Snatch AMRAMP 1 of Max Snatches at 95/65                                            Rest 1 minute AMRAMP 1 of Max Snatches at 115/80 Rest 1 minute AMRAMP 1 of Max Snatches at 135/95 2. Conditioning “Naughty Nancy” 4 RFT: 600m Run 25 OHS, 140/95