CFCody WOD Strength WODBack Squat Warm up sets:5 @ 50%5 @ 55%3 @ 60% Working Sets:5 @ 75%3 @ 85%1 + @ 95% *Today we are hoping to re-test our 1RM from 3 weeks ago! If you feel good, go for a new MAX. If not, get 1(or more)at 95%. Conditioning3 Rounds:10 F... Continue Reading

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD [On the 0]:200 Meter Run + 3 Deadlifts (225/155)(155/105)[On the 2]:400 Meter Run + 6 Deadlifts (225/155)[On the 6]:600 Meter Run + 9 Deadlifts (225/155)[On the 12]:200 Meter Run + 3 Deadlif... Continue Reading

CFCody WOD Gymnastic WOD (9min):45 sec ON :15sec OFF1 – Kip on the rings/beat swings on Pull up bar2 – Eccentric Pull up – 3-5 sec hold at top, 3 sec descend. 3 – Superman to Hollow roll on floor Conditioning15 min AMRAP:5-7 gymnas... Continue Reading

CFCody WOD 100/80 Calories/ 1 mile run50 DB Hang Power Snatch (50/35)30 Lateral facing DB Burpee’s Directly into…. 150ft OH DB walking Lunges (6 x 25ft) *Switch arms on OH lunges as needed. *If Burpees hurt your back, do Slam Balls instead Pur... Continue Reading

Team WOD AMRAP 20 Max Cal on Row/Bike/Ski Partners Switch After Completing:20 Alternating DB Snatch (50/35)(35/25)200 Foot Farmers Carry (50’s/35’s)(35’s/25’s) *Partner 1 Row/Bike/Ski while partner 2 completes db snatch and farmers... Continue Reading