Open Gym Times 5:30-6:30 a.m. & 5:30-6:30 p.m.

WOD 5 Rounds: (30 minute time cap)30/21 Calorie Row/Bike/Ski1 Round of “DT”*(1 Round “DT”=12 DL, 9 Hang Power Cleans, 6 Push Jerks) 2 minute rest b/n rounds Weights for WOD:Round 1: (185/135)(135/95)Round 2: (165/115)(115/85)Round ... Continue Reading

Build to a Heavy Snatch Complex:1 High Hang Power Snatch1 Hang Power Snatch (above the knee)1 Power Snatch (from the floor) WODAMRAP X 9:3 Hang Power Snatch (75/55)3 Burpee Pull-Ups6 Hang Power Snatch (75/55)6 Burpee Pull-Ups9 Hang Power Snatch (75/55)9 B... Continue Reading

Happy New Year! Closed today…have a great weekend!

CFCody New Years Eve WOD Open Gym Style 7-9am*Please allow enough time to complete the WOD by 9am. “Ring in the New Girls WOD” -For Time-4 Rounds:‘Grettel’3 clean & Jerks (135/95)(95/65)3 Burpees over the bar 2 Rounds:‘Ba... Continue Reading