Thanks to everyone who came to the Christmas party, and a special thanks to the lip sync competitors!  It was a great show! Congratulations to Dani Riker (soloist), and Brooke Grant, Dani Blankenship, and Chrissy Lennon (trio) for a first place tie! WOD ... Continue Reading

Team WOD In teams of 2, alternate sets to complete four each of: A – 10 Ground to Overhead 15 med ball situps *Choose weight that is challenging to move without rest through the ten reps. B – 75 double unders *Partner 1 will start on A while p... Continue Reading

CFCody & Comp WOD 1. Snatch 65%/3 70%/3 75%/3 80%/2 (85%/1)3 2. Clean & Jerk 65%/2+1 70%/2+1 75%/2+1 80%/2 (85%/1)3 *CFCody WOD choose snatch OR clean &  jerk 3. Conditioning “Open 16.4” AMRAP 13: 55 Deadlifts (225/155) 55 Wallba... Continue Reading

CFCody WOD 1. Front Squat (70%/5)4 2. Conditioning 3 Rounds Bergeron Beep Test* 50/40 Cal Row 3 Rounds Bergeron Beep Test 150 Double Unders 3 Rounds Bergeron Beep Test *BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees Comp WOD 1. Clean 60%/3+1 65%/3+1 70... Continue Reading

Active Recovery Day! Open Gym 12-1pm  This Saturday, Dec 10 @ 6:30pm, is our Christmas party!! You DO NOT want to miss this night, if you were there last year you know why. We strongly encourage participating in the battle but it is not required to come.... Continue Reading