This WOD is done Tabata Style (20 sec. work/ 10 sec. rest).  When you complete 30 reps move to the next movement. CFC 1. Conditioning 30 Box Jumps, 30/24 30 Pull ups or Ring Rows 30 Push-Press 85/115 30 Toes to Bar or Wall ball sit-ups 30 Jumping lunges w/ KB 35/55  or unweighted 30 Wallballs, 15/20 […]

1. Conditioning “Elizabeth” 21-15-9 Squat Cleans, 135/95 Ring Dips 2. Conditioning EMOMx10: 5 Pull ups + 5 Thrusters, 95/65

CFCody WOD 1. Conditioning AMRAP 9 of: 3-6-9-12… KB Goblet squats 35/55 TTB 2. EMOM x 10 – Row Even: 14/18 calories row Odd: 15 box jumps 20/24 Comp WOD 1. Conditioning AMRAP 9 of: 3-6-9-12… Goblet squats 35/55 TTB 2. Snatch A. Work up to a heavy Snatch Balance with 3 second hold in […]

Comp WOD 1. Clean and Jerk EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing 2. Barbell Cycling – 10 – 12 min 5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing You can drop the bar […]

Active Recovery Day! Listen to your body – if you are sore/tired allow time to recover.  Light activity: easy jog/row, skill work or just mobilize. OPEN GYM 5:30 AM NO OLYMPIC LIFTING Tonight We want to THANK all of you for filling out a survey and giving us honest, heartfelt feedback.  We want to make sure […]