CFCody WOD Goat DayEMOM x 20:Min 1: Movement 1Min 2: Movement 2 *Goat = skill or movement that you would like to work on. Choose an appropriate rep scheme that allows skill or movement practice. Goat OptionsT2BDouble UndersWall Ballsheavy Power clean (low... Continue Reading

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD 4min AMRAP x 5:10 Shuttles (pull ups rig to garage doors) or 200m run20 Weight sit ups/GHDMax calories with remaining time

CFCody WOD 50 Shoulder to Overhead (155/105)(115/85)(95/65)3000m Row100 Burpee Box Jump (24/20)-30min Time cap- *Can partition however-Examples:Option 110 Rounds:5 Push Jerks10 Burpee Box Jumps300m Row/Run/ski/Bike (15/12) Option 21500mRow5 Rounds:10 Push... Continue Reading

CFCody WOD Part 1 – Overhead SquatsBuild to a Heavy set of 10 Part 2 2-2-2-3 min AMRAP:2 Muscle ups12/9 CaloriesMax OverHead Squats (95/65)-1 min rest between AMRAPs- *Goal is to complete muscle ups & calories in under 1:30, should have @ least ... Continue Reading

“Angie” in teams of 2-3100 Pull-Ups100 Push-Ups100 Sit-Ups100 Squats *Every 3:00 (starting at 0:00) partners run/row/ski 200m together**Split up reps however (1 partner works at a time), must compete all 100 Pull-Ups before moving on to Push-U... Continue Reading