80 Double Unders (or 160 single unders) 80 Air Squats 800 Meter Run 400 Meter sandbag Run (men=biggest sandbag/women=medium sandbag) 40 Kettlebell Swings (70/55 or 55/35) 40/30 Calorie Row MWOD:  Forearm and wrist mobilization Forearm tack and twist R... Continue Reading

CFCody WOD Teams of 2 30 rounds for time of: 5 Wall ball (20/15) 3 Handstand push-ups 1 Power clean (225/155)(205/135)(195/115) Alternating each round until completion.

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