1. Back Squat 60%/3 70%/3 (75%/3)2 (80%2)2 2. Conditioning Row 1,000m or 1 mile run Directly into: 21-15-9 OHS (115/80#) KB Swings (32/24kg) Mark your calendars for our Epic Christmas party!! When: Saturday December 10 @ 6:30pm Where: Cody Club Room *We s... Continue Reading

1. EMOM x 5min: Clean & Jerk Min 1: 60% x 2 Min 2: 65% x 2 Min 3: 70% x 2 Min 4,5: 75% x 2 2.  Conditioning AMRAP 15: 5 Bar Muscle-ups or 5 Pull-Ups + 5 Dips 7 Explosive Push-ups (you choose: chest slapping, on plate, on ball) 9 Air Squats 250m Ro... Continue Reading

Rest Day. Oly class at 5:30pm Open Gym at 5:30am

1. Conditioning “Bouncy House” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Wall Ball Sit-Ups Rest 1:00 min AMRAP 4: 2 Rounds: 12 Deadlifts (135/95#) 9 Hang Power Cleans (135/95#) ... Continue Reading

Nutrition Challenge: Starting this week in addition to NO sugar we will be eliminating Gluten and Grains.  Make sure to write your teams total points for last week on the Challenge Board.  Good Luck and keep up the good work! CFC 1. Conditioning 3RFT: 5... Continue Reading