CFCody WOD 12 min Ladder AMRAP: 2 Double DB/KB Power Cleans 2 Double DB/KB Front Squats 30 Double Unders Rd 2 = 4 Dbl DB P. Clean + 4 Dbl DB F. Squats + 30 Double unders Rd 3 = 6 Dbl DB P. Clean + 6 Dbl DB F. Squats + 30 Double Unders […]

Active Recovery Day Get outside and enjoy this Beautiful Day! Some outside options 1 – 10 sets of the Baseball stairs 2 – Hike Cedar Mountain 3 – Run the damn bridge path 4 – Beck lake intervals :30 sec sprint + 15 squats :30 sec S... Continue Reading

CFCody WOD 18 min AMRAP: 10 strict Toes 2 Bar* 20 KBS 200 meter run (1 min total) *T2B sub: toes 2 rings, OH weighted sit-ups with a plate or KB/DB, medicine ball sit-ups 6am Click Here 8:30 Click Here 5pm Click Here MWOD Pre-WOD: Shoulder Capsule Mob... Continue Reading

CFCody WOD 400 Meter Run 10-9-8-7-6-5-4-3-2-1 Goblet/Barbell Thrusters* Burpees 400 Meter Run *Thrusters: can use 1 DB or KB or 2 or a barbell (95/65) MWOD Couch Stretch-two minutes a side Blue Angel- Lie face down with lacrosse ball under the collar bone... Continue Reading

AMRAP x 20 Teams of 2: P1: 400m Run or Row P2: 15 OH Lunges (use KB/DB, Bar, med ball, bag of Sugar) + 15 Sit-ups   9am Click Here