Due to the Warrior Throwdown we will be CANCELING the 5:30pm class on FRIDAY and Saturdays 9am class.  Sorry for the inconvenience, You are welcome to any other class time during the day Friday.  Saturday come up to the Rec Center and cheer on your fellow CFCody members. 1.  Clean and Jerk EMOMx9 Min 1-2-3 at […]

Rest Day!

“Tosh Sprints” 3 Rounds for time of: 200m Sprint, rest equal time + 300m Sprint, rest equal time + 400m Sprint, rest equal time. *200m = Mailbox & Back *300m = Stop Sign & Back *400m = Belfry Sign & Back Core: 10 Ring Push ups 15 Med Ball sit ups (15/20) 30 Supermans 3 Rounds

1.  Squat Clean and Jerk (no more than 15 min) Work up to a 3-Rep max, TnG 2.  EMOMx5 5 TnG Squat Snatches, across. 3.  For Time: 50-40-30-20-10 Wall Balls, 20/14 25-20-15-10-5 Box Jumps, 24/20″ Warrior Throwdown Saturday starting @ 9am SHARP the Warrior Throwdown will begin.  We have 11 Teams, 66 people, completing in […]

1.  Snatch 1RM 2.  10 RFT: 10 TTB 10 Ground to Overhead, 95/65