CFCody Team WOD For Time:Buy in: 60 Box Jumps (20/24) (you go I go)6 Rounds (complete an entire rd then switch)6 Alternating DB Snatch (35/50)9 Slam Balls12 Wall Balls Buy out: 1600m Run/Row/Ski/Bike (switch every 200m)

CFCody WOD 12 days of Christmas starts today! Each day we will have a male & a female winner  make sure to write your score or time on the board to be chosen to WIN & fight to make every rep count!  12 days of Christmas Day 1 = 1min MAX hand rel... Continue Reading

CFCody WOD 15 min AMRAP:200m run/Row/Ski/Bike (10/12)3 Rope climbs40 Double Unders/80 Single Unders Rope Climb Subs2 Devis press = 1 climb2 Stand to lay = 1 climb2 Strict Pull ups = 1 climb Finisher8-10 Turkish get ups (each arm)-with or without weight Pu... Continue Reading

Active Recovery Day Open Gym 5:15am – 6:15am5:30pm – 6:30pm Optional WOD Heavy DayOverhead Squat 3-3-3Front Squat 3-3-3Back Squat 3-3-3-Start at 70-80% of OHS max-continue to build in weight throughout each set

CFCody WOD Pre-WOD skill work3 Sets::10sec Pronated pull ups:30sec rest:10sec Mix grip pull ups:30sec rest:10sec Supinated Pull ups:30sec rest 5 Rounds for time:7/9 Calories/100m run12 C2B Pull ups/chin over the bar/banded strict15 Push ups (advanced ring... Continue Reading