CFCody WOD 1. Conditioning 3 RFT: 21/15 Cal Row 15 Pull-ups 9 Burpees 2. “Front & Center” 3×3 Power Clean 3×3 Front Squat Comp WOD 1. Conditioning 3 RFT: 21/15 Cal row 15 Pull-ups 9 Burpees 2. Clean & Jerk 60%/2 65%/2 70%/2 75%/2 80%... Continue Reading

2017 Open Season is over..so many great things came from these past 5 weeks! Lots of PRs, even more re-evaluating of goals for next year, but the most amazing thing that we were grateful to be apart of was raising over $3,800 for Silas and his family!  S... Continue Reading

25 Kettlebell Swings (70/53#) 50 Sit-ups 25 Cal Row 20 Kettlebell Swings (70/53#) 40 Sit-ups 20 Cal Row 15 Kettlebell Swings (70/53#) 30 Sit-ups 15 Cal Row 10 Kettlebell Swings (70/53#) 20 Sit-ups 10 Cal Row

17.5 10 rounds for time of: 9 thrusters, 95/65 lb. 35 double-unders FRIDAY NIGHT LIGHTS When: Friday March 24, the final OPEN Wod Time: 4:30 – ? *Bring an appetizer or beverage to share *Lets all celebrate our hard work and accomplishments over the ... Continue Reading

EMOM X 20 Min. Min 1: Movement of your choice + Reps of your choice + Weight of your choice Min 2:  Movement of your choice + Reps of your choice + Weight of your choice