Active Recovery Day! Open Gym 5:30am & 5:30pm MOBILITY 5:30 pm We are getting so excited to move into the NEW gym! We will let you all know ASAP when move in day is.  If anyone is available to help move equipment we would be very grateful! Also we ar... Continue Reading

CFCody WOD AMRAP 15: 15 Toes to Bar 12 Dumbbell/Kettlebell Reverse Lunges (50/35) 9 Dumbbell/Kettlebell Clean and Jerks (50/35) *Reverse Lunge: hold KB/DB in each hand with arms long next to body *Clean & Jerk: Use a KB/DB in each hand. Can sub KB/DB ... Continue Reading

CFCody WOD 3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30/21 Calorie Row/70 double unders/140 single unders or 15 min AMRAP: 15 Hang Power Cleans (95/65) 15 Wall Ball 30/21 Calorie Row/70 double unders/140 single unders MWOD Barbell Calf... Continue Reading

“Team Nate” Teams of 2 AMRAP 20: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) Or “Team Nate”  AMRAP 20 4 Strict Pull-ups 8 Push-ups 12 Kettlebell Swings (70/53)

3 Rounds: 400m Run 12 Deadlifts (245/165) 15 Box Jumps (30/24) Or 3 Rounds: 400m Run 12 Deadlifts (205/145) 15 Box Jumps (24/16) Mobility WOD: Posterior Chain Floss Plus- do the posterior chain floss on the posters, 30 reps each side. Then maintaining the... Continue Reading