CFCody & Comp WOD 1. 4 rounds-every 4 minutes, complete: 25 Cal Row 15 Deadlifts-225/155 10 HSPU or ring push ups if you are unable to get the number of reps perscribed in 4min find numbers that you can. 2. “Death by double unders” 1×15 -each minute, add 15 reps Score = highest number completed […]

Active Recovery Day OPEN GYM 12-1pm OLYMPIC LIFTING 5:30-6:30pm -Our Christmas Party is approaching, Saturday December 19th, to clear up any confusion it will be a LIP SYNC BATTLE. NO you will not have to sing. YES we do suggest come prepared.  Be your own artist or put your band together! YES dressing up is […]

CFCody & Comp WOD 1. Conditioning 4 Rounds: 7 Clean and Jerks 60-70% of 1RM 1 min Row or 200 meter run 14 Toes to Bar 1 min Row or 200 meter run 21 Box Jumps (24/20) 1 min Row or 200 meter run Buy out 10 Turkish Get ups – 5 each arm – […]

CFCody WOD 1. Conditioning 21 Power Snatch, 135/95 21 Burpees to a plate Max pull ups 15 OHS 135/95 15 Burpee’s to a plate Max Pull ups 9 Squat Snatches, 135/95 9 Burpees to a plate Max Pull ups *Consistency on Pull ups. Score = total time and total # of pull ups completed 2. […]

1. Conditioning TEAMS of 3 Complete the following for time: 75 Calorie Row 75 SDLHP 95/65 50 Calorie Row 50 Push-Press 95/65 25 Calorie Row 25 Clusters, 95/65 (Squat clean thruster) 50 Calorie Row 50 KBS 70/55 75 Calorie Row 75 Burpees