CFCody WOD For time 21-15-9 Deadlifts (135/95)(95/65) Shoulder to Overhead (135/95)(95/65) rest 3 min 15-12-9 Deadlifts (155/105)(115/75) Shoulder to OH (155/105)(115/75) rest 3 min 12-9-6 Deadlifts (185/125)(135/95) Shoulder to OH (185/125)(135/95) *the ... Continue Reading

Team Kelly: 5 rounds: 400m Run 30 Box Jumps 30 Wall Ball *All runs done together. Reps done one person at a time. Mobility: 1) Calf Smash on Barbell: 1-2 minutes per leg, keeping foot neutral, then floss by externally/internally rotating foot or making c... Continue Reading

Strength/Skill E2MOM x 10 3 Back Squat Wod 3Rds 30 Med Ball Cleans 30 10m Shuttle Runs or 200m Run PureFit: 3Rds 15Med Ball Cleans 15 10m Shuttle Runs or 100m Run Mobility WOD: Pre-WOD – Olympic Wall Squat – Wrap a thick band around your back.... Continue Reading

Strength/Skill Power Clean and Push Jerk 2-2-2-2-2 WOD: 15-12-9 Clean and Jerk (135/95)(95/65) 30-24-18 Cal Row or 400/300/200m Run PureFit: 15-12-9 DB Clean and Jerk 20-14-8 Cal Row or 200m Run Mobility WOD: Pre-WOD – Overhead tissue smash – ... Continue Reading

Open Gym 5:30 am and pm