CF CODY WOD Conditioning Every 2 minutes for 20 mins: 3 Muscle ups or 5 ring dips 5 Power Cleans, 185/135 (use 60-65% pc max) 7 Burpees Record score is the time of your slowest round.   COMP WOD 1. Clean and Jerk EMOMx10: 3 Reps 2. Conditioning Every 2 minutes for 20 mins: 3 Muscle […]

Team Fight Gone Bad Team of 2: 3 RFT of 2 min at each station for max reps: Wall Balls, 20/14 SDHP, 75/55 Box Jumps, 20″ Push Press, 75/55 Cal Row 1 minute rest between rounds *1 person working at a time  

CFCody WOD 1. Conditioning Tabata: Deadlift, 185/135 Pull up Front Squat, 135/95 Double-Under Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station. No extra rest between stations. Post total reps for each station. Comp WOD 1. Conditioning Tabata: Deadlift, 185/135 Pull up Front […]

CFCody WOD 1. “The Scream” 3 Rounds Teams of 2 10 Kettlebell Swings (70/53) 100 Meter Run 10 Kettlebell Swings (70/53) 200 Meter Run 10 Kettlebell Swings (70/53) 300 Meter Run *you do 10 and 100 I do 10 and 100 and so on… 2. Gymnasitcs 3 rounds of: Max Unbroken pull up Max Unbroken HSPU […]

Rest Day! Open Gym today from 11:30-1pm