CFCody WOD 12 Days of Christmas Day 8:Max Goblet Hold Wall Sit (25/35)-Hips & knees must be parallel throughout hold-Back against the wall, weight held in goblet/front rack position-Must use prescribe weight to WIN StrengthBack Squat (12min)3-2-2-1-1-... Continue Reading

Active Recovery Day Open gym – 5:15-6:15am & 5:30-6:30pm*make sure to check the Holiday Schedule posted on the website Optional WOD “Linda”10-9-8-7-6-5-4-3-2-11.5 x your Bodyweight Deadlift1 x your bodyweight Bench Press.75 x your bo... Continue Reading

CFCody WOD 12 Days of Christmas Day 7:2min MAX Bike Calories For Time:20 Overhead Squats (95/135)(65/95)(35/45)9 Muscle Ups (bar or ring)400m run/row/ski/bike (20/24) 15 Power Snatch (95/135)(65/95)(35/45)6 Muscle ups300m run/row/ski/bike (12/15) 10 Squat... Continue Reading

CFCody WOD 12 Days of Christmas Challenge Day 6:2 min MAX Burpees to a target-Up-downs will not be considered for prizes, must be full Burpees-Target must be 6″ above hands when they are lifted overhead 3 Rounds:200m Run/Row/Ski/Bike (10/12)20 Dbl D... Continue Reading

Partner WOD: break up however you want AMRAP 25:100-m farmers carry (35/50 lb)20 double-DB front-rack box step-ups (20/20 in)200-m run together