Remember those who served.  Freedom comes with a price.   -VETERANS DAY 11/11/19- Strength/Skill ON A 8:00 RUNNING CLOCK… Build up to a Heavy Set of 5 Deadlift* *Loading should be heavier than workout weight and all reps TNG. Workout HERO WORKOUT... Continue Reading

CFCody Team WOD Teams of 2: 12 Rounds for time 5 Power Snatch (115/75)(75/55) 7 Box Jumps 9/7 Calorie Bike/Row/Ski 20 Double Unders/single unders (no more than :45 sec) then….finish with 100 Burpees – one person working at a time *1 teammate w... Continue Reading

CFCody WOD Open WOD 20.5 For time, partitioned any way: 40 muscle-ups (ring) 80-cal. row 120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min. *Those participating in the OPEN or IN-HOUSE competition make sure to read scaling options as well as TI... Continue Reading

CFCody WOD “Recovery Workout” EMOM x 24 min Min 1 – Row/ski/bike for calories Min 2 – AMRAP of 2 Hang Muscle/Power snatch + 2 OHS (45/35)(35/25) Min 3 – Static Hold* Min 4 – DB/KB Filly Lunge (light, Athlete choice)** M... Continue Reading

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open gym @ 5:30pm Open WOD 20.5 Tomorrow is the last OPEN WOD of the season! We are inviting anyone and everyone wanting to take on the WOD Thursday evening (tomorrow) after the announcement to j... Continue Reading