CFCody WOD AMRAP 8 3 Thrusters (95/65)(75/55) 3 Toes to Bar 6 Thrusters (95/65)(75/55) 6 Toes to Bar 9 Thrusters (95/65)(75/55) 9 Toes to Bar … Barbel Conditioning EMOMx8 Minutes 1-4: 4 Snatches (185/135) Minutes 5-8: 6 Clean and Jerks (185/135) *This i... Continue Reading

CFCody WOD 2k Row or 1 mile run + 20 burpee’s 150 Double Unders or 300 singles 10 Rounds of Cindy 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats   Gym Note: We have had a few people suggest interest in a strength cycle.  If you would... Continue Reading

Active Recovery Day! Open Gym 5:30-6:30am & 5:30-6:30pm On Sept 23 Cody is putting on a Half marathon and 10K. There have been a few people interested in taking on this challenge.  Groups make training so much for fun! If you are wanting to start tra... Continue Reading

CFCody WOD AMRAP 5: 600m Run Buy-In 12 Deadlifts (185/135)(155/105)(135/95) 12 Burpee’s over the bar Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (225/155) (185/135)(155/105) 9 Burpee’s over the bar Rest 5:00 AMRAP 5: 200m Run Buy-In 6 Deadl... Continue Reading

CFC Cody WOD 27-21-15-9 Calorie Row Kettlebell Swings (53/35) Overhead Squats (75/55)   Gym Note: We have had a few people suggest interest in a strength cycle.  If you would be interested in this talk to your coach!