CFCody WOD Power Snatch (20 min) Build to Heavy Single followed by… “Isabel” 30 Power Snatches (135/95) *Take the majority of class to build to a heavy Snatch.  Use this time to really work the mechanics of the FULL snatch. If done correctly Isabel... Continue Reading

WOD Teams of 3: 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Hang snatch (75/55)(95/65) 100 Pull-Ups 100 Hang snatch (75/55)(95/65) 100 Box Jump Overs (24/20) 100/70 Calorie Row

WOD 3 Rounds: 400m run 50 Air Squats 15 Power Cleans (95/65)(135/95) Mobility WOD: Overhead distraction- hook band on pull up bar. Punch arm through the other end of the band and hook strap around elbow. Step forward to create tension. Keeping core tight,... Continue Reading

AMRAP 3 21 Overhead Squats (65/45)(75/55)(95/65) 21 Burpees Max Double unders Rest 3:00 AMRAP 3 18 Overhead Squats (75/55)(95/65)(115/80) 18 Burpees Max Push-ups Rest 3:00 AMRAP 3 15 Overhead Squats (95/65)(115/80)(135/95) 15 Burpees Max Double unders Res... Continue Reading

open gym 5:30 a.m. mobility with open gym 5:30 p.m.