Fall Team Rowing Challenge starts TODAY! There is still time to join our CFCody team click HERE create an account, join our CFCody team, join the fall team challenge and start rowing!   WOD Option A: For Time: 21-15-9 Squat Snatch (95/65) Chest to Ba... Continue Reading

AMRAP 5, 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 lateral Burpees Rest 5 AMRAP 5, 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 lateral Burpees Rest 5 AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 lateral Burpees *How this works is you will comp... Continue Reading

Every Wednesday during the 5:30pm Open Gym we are offering Mobility class.  This is a great time to take care of any nagging injuries or simply learn how to take care of our bodies daily. Be there…it’s important!! Active Recovery Day! Open Gy... Continue Reading

WOD Every 3:00 for 7 Sets: 400 Meter Run/row 12 Toes-to-Bar/med ball situps *if you are unable to keep this within 3 min shorten the run/row to 300m or 200m MWOD Mobility vocabulary lesson:  SMASH-apply pressure to painfully knotted tissue;  FLOSS- move... Continue Reading

“Always Remembered” Teams of 2: Buy-In: 2001 Meter Row or 2000 meter run 4 rounds: 9 Burpee Chest 2 bar pull ups 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row or 2 mile run Bear complex = Deadlift hang clean front Squat push press back squat jer... Continue Reading