CFCody WOD “Nicole” AMRAP 20: 400 Meter Run Max Pull-ups Pull up modifications: -banded strict pull ups -baned kipping pull ups -ring rows -DB/KB bent over rows *modify your pull ups so that you are capable of completing at least 5-10 pull ups per rou... Continue Reading

Congrats to Kelsey Smith & Jenny Martoglio on their athletes becoming the Fittest on Earth! All Winning from the CrossFit Games ‘Pick a Winner’ will be at the gym. Thanks for playing! We had a blast, hope you did as well. Until next year! ... Continue Reading

CFCody WOD AMRAP 3: 21/15 Calorie Row/bike 21 Lateral barbel Burpees hops Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row/bike 18 Lateral barbel Burpees hops Max Overhead Squats (95/65) rest 3 minutes AMRAP 3: 15/11 Calorie Row/bike... Continue Reading

CFCody WOD For Time: 1 Round: 800 Meter Run 80 Double Unders/100 singles 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders/80 singles 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders/40 singles 9 Hang Power Clean... Continue Reading

Teams of 4 AMRAP 25: 50 WallBall 100 Cal. Row 400 Meter Run 1 person working at a time.  Everyone runs together.