Active Recovery Day! During the next 30 days, every Wednesday from 5-5:30 (at the latest) we will be holding a Nutrition education class! TODAY is the first class.  Come learn “What Macro-Nutrients are all about & how to be a mindful eater̶... Continue Reading

CFCody WOD For Time: 10-8-6-4-2 Power Clean (205/135)(155/105) 20-16-12-8-4 Pull-up *Run/row 200 meter after each set of pull-ups Ex: 10 Power cleans + 20 pull ups + 200 meter run, 8 Power Cleans + 16 pull ups + 200 meter run….and so on. If you did ... Continue Reading

Pre-Holiday Clean it up Nutrition challenge WOD CFCody WOD 14 Min AMRAP: 50 burpees 40 Wall ball (20/14) 30 cal row/bike 20 toes 2 bar/ med ball sit ups 10 clean and jerks (115/85) or KB snatch *for a large class- half start on burpees, other half start o... Continue Reading

WOD In teams of 2; 100/80 cal row 80 db front squats (50/35, 30/20) 60 burpees 40 t2b 20 strict hspu Post WOD 100 partner leg throws 100 med ball Russian twists *partners switch every 10 reps, not for time Mobility WOD – Trunk recovery Ab smash ... Continue Reading

Skill: 12 minute practice of: jumping bar muscle ups jumping ring muscle ups jumping c2b pull ups jumping pull ups *pick what YOU need for your progression WOD:  EMOM X 20 odd minutes – 10 Hang power clean (115/75, 95,65) even minutes – 3 r... Continue Reading