In TEAMS of 3. 1 person working at a time. Run 400m – All 50 Power Cleans 135/95 50 Bar over burpee 50 Front Squat 135/95 50 Double Unders ( each person) 50 Push Jerk 135/95 50 Toes to bar Run 800m – All  

Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups *this is a workout that we DO NOT recommend you do twice…so have... Continue Reading

CFCody & Comp WOD 1. Conditioning EMOMx20: Min 1 – 12-15 Sumo Deadlift High Pulls (75/55) Min 2 – 12-15 Wallballs (20/14) Min 3 – 15/12 Cal row or 100 m sprint (mailbox & back) Min 4 – Practice HS Walking or Rest 2. Front S... Continue Reading

FRIDAY NIGHT LIGHTS When: Friday March 24, the final OPEN Wod Time: 4:30 – ? *Bring an appetizer to share *Lets all celebrate our hard work and accomplishments over the past 5 weeks.  The Open WOD will still be available during morning class, you m... Continue Reading

CFCody WOD & Comp WOD Conditioning 3 Rounds: 80 Double-unders 40 Calorie Row 20 Handstand Pushups or strict press (DB, KB or barbel) Optional Skill work Gymnastics Conditioning 3 rounds, NOT for time: 10-20 Pistols (alternating legs) 20m HS Walk