WOD Deadlift Build to Heavy Set of 5 followed by… Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts @ 50% of max up to (225/155) 20 Sit-Ups Max Burpees Mobility WOD: Hamstring lockouts- wrap light band around foot. While lying on back,squeeze quad ... Continue Reading

WOD “Fight Gone Bad” 3 Rounds of 1:00 at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest Mobility WOD Anterior Ankle Distraction-best done before the wod.  Place band around rack... Continue Reading

good luck to Karen & Ingrid competing at the festivities Games in Worland today! Go repsent CFCody. We are excited to see all that hard work pay off!!! Team of 2 WOD buy in: 1000 meters (500 each teammate) 4 rounds 15 KBS (35/55) 15 box jumps thenR... Continue Reading

CFCody WOD For Time: 800 Meter Run/800 meter Row/ 40 burpee’s 6 Rounds “The Chief” (135/95) 400 Meter Run/400 meter row/ 30 Burpee’s 4 Rounds “The Chief” (135/95) 200 Meter Run/200 meter row/ 20 burpee’s 2 Rounds “The Chief” ... Continue Reading

Back Squat 3 sets of 5 *Spend the majority of today’s class working the Back Squat.  Increase weight on each set.  Take the time you need to work the mechanics of your squat “Turn and Burn” 2 Rounds: 400 Meter Run/row 30 Thrusters (65/45) *The... Continue Reading