Wod “Fight Gone Bad” -Wall Ball (15/20) -Push Press (53/75) -Box Jumps (20/24) -Sumo dead lift high pull (53/75) -Burpee 3 rounds In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed […]

No better day than today to start working on some goals. Skill . Take 15 mins to accomplish a CFCody Movement Standards test – Your choice . WOD “Cindy” 20 min AMRAP of 5 Pull ups 10 Push ups 15 Body Squats *Score = total completed rounds + reps **Make sure to write this down […]

Happy New Year No class today! Time to start anew and refocus. That mean’s new goals, new PR’s and new attitudes. Here’s to 2013! 2013 NEW YEAR NEW YOU Challenge begins Monday Jan 7th We will be having a meeting this Saturday, Jan 5, to go over all the details @ 8:30 before the WOD. […]

No Evening Class today! No class on New Years Day. Regular schedule starting 1/2/13. WOD And you thought you made it without celebrating the 12 days… 12 Days of Christmas Outlaw Style 1 Clean & Jerk (115/205)  (real wod 225/155 studs, anybody?) 2 Muscle Ups (scale ring dips) 3 Box Jumps 24/30 4 Hang Squat […]