4:30 & 5:30 classes back ON tonight  CFCody WOD 1. Conditioning AMRAP 15: 30 Wallballs (20/14#) 20 Power Snatch (75/55#) 5 Ring Muscle-ups/Bar Muscle ups/C2b Pull ups 3. Back Squat (65%/3)3 2. Gymnastics Conditioning For time: 20-30 Strict Pull-ups C... Continue Reading

WOD “Road Rage” Teams of 3: AMRAP 25: 100 Calorie Row 50 Clean & Jerks (95/65) 100 Calorie Row 50 Clean & Jerks (135/95) 100 Calorie Row 50 Clean & Jerks (155/105) 100 Calorie Row Max Clean & Jerks (185/135) *scale weights as necessary

WOD 5 Rounds: AMRAP 4: 30 10m Shuttle Runs 30/20 Calorie Row AMRAP Burpees in remaining time rest 4 minutes between rounds

Please be careful where you park.  The lower parking lot is not plowed and the snow is DEEP! WOD 30 Hang Squat Cleans (95/65#) 30 Handstand Push-ups 30 Thrusters (95/65#) 30 Box Jumps (24/20#) 30 Overhead Squats (95/65#) 30 C2B Pull-ups COMP WOD 1. Condi... Continue Reading

Rest Day open gym 5:30 a.m. to 6:30 a.m.