SWOD 10 x 2 hang clean at 60% max clean WOD ladder (start at 1 rep for the first minute and increase by 1 rep each round and go till you don’t get your reps in) burpees wall ball 14/20   3 sets of 20 leg lifts (try and make sets unbroken) *this is laying […]

SWOD 12 minutes to find max push press max pull ups (if you drop you’re done) use same methods as always ex. if you use bands use the same bands you usually use *remember these numbers for fridays workout WOD 1 minute of front squats at 55% of your max (try not to pause the […]

You all have been asking for this so here it is…. CFCody 2013 New Year New You 30 day Paleo Challenge To learn about all the details and how to Win some extra CASH meet at the gym @ 8:30am. You will earn an extra BONUS point for attending!  We will have a team WOD […]

WOD A. 7 min AMRAP 40 Double Unders 10 Burpee’s B. 100 Push ups for Time C. 15-12-9 Push Press (65/115) Box Jumps (24/30) *Complete A then B then C. *Log 3 seperate Scores (one for A, B & C)   Cool Down Calf Smash 2 min each leg REMINDERS *Saturday Jan 5 New Year New […]

What a difference a year makes.AMAZING results yesterday with Cindy….WOW! You all should be very proud of yourselves, I know we are proud of all of you even if it was a small improvement. We definitely have some new Glory Board members. What a GREAT start to a New Year! 2013 is going to be […]