Active Recovery Day Open gym & mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD 5 sets of: 3 min AMRAP: The ‘Chief’ 3 Power Cleans (135/95)(95/65) 6 push ups 9 air squats -rest 1 min b/w sets- *Log total rounds completed. Start where left off in each set. *If you were unable to complete the Nutrition challenge ... Continue Reading

CFCody WOD Nutrition Matters Challenge WOD 16 min Clock: Buy-in: 500 meter Row -2 min rest- then AMRAP in remaining time of: 10 Pull ups 20 DB snatch (55/35)(3525) 30 Burpee/Up downs 40 KBS (55/35)(35/25) 50 Wall Balls (20/14) 40 KBS 30 Burpees 20 DB sn... Continue Reading

CFCody Team WOD The team ‘Gauntlet’ 30 min AMRAP: Jackie 1000 meter Row 50 Thursters (45/35) 30 Pull ups then Karabell 10 Rounds: 3 Snatches (135/95)(95/65) 15 Wall Balls (20/14) then AMRAP of Cindy in remaining 30 min: 5 Pull ups 10 Push ups ... Continue Reading

CFCody WOD 4 sets of: 10 Push Jerks (135/95)(115/75) 20 Unbroken KBS (70/55)(55/35) 50 Double Unders/75 single unders/2 min of double under practice -rest 2 min b/w sets- *Goal is to keep each round under 5 min, including your rest. So 3 mins of work, 2 m... Continue Reading