WOD 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk *Goal is to build in weight […]

OPEN GYM 5:30AM! Olympic Lifting 5:30-6:30pm You DO NOT want to miss this EPIC night! You can come prepared and in character or ready to cheer on some pretty awesome performances! When: Saturday Dec 19. 6:30pm Where: Cody club room Food assignments: 5:15 class- appetizers 6:15 class- sides 8:30 class- desserts 5:30pm class- beverages or […]

WOD “Jackie” Row 1,000 Meters 50 Thrusters (45) 30 Pull-Ups STRENGTH 3 sets of 10 Good Mornings

WOD 3 Rounds: 5 Handstand Pushups 10 Power Clean (135/95) 15 Burpees 20 Kettlebell Swings (53/35) 25 Wallball Shots (20/14) 3 Minute Rest

CFCody & Comp WOD 1. Conditioning “Fight Gone Bad” 3 Rounds for max reps 1:00 Wall Balls, 20/14 1:00 SDHP, 75/55 1:00 BJ, 20 1:00 Push Press, 75/55 1:00 Row for calories 1:00 Rest Score = total reps completed This is a GLORY BOARD WOD, make it count. -With remaining time work on your LEVELS….where […]