Teams of 2: “Run BMC” 200m Run 1 Round of Barbara: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Ru... Continue Reading

CFCody WOD 1.  Conditioning AMRAP 15: 15 Wall Ball (20/14) 15 KB Swings (1.5/1 Pood) 2.  Stamina Conditioning EMOMx12: Odd: 12 TTB Even: 12 Power Cleans (135/85) Comp WOD 1.  Hang Squat Clean 5×3 at 70% – from mid thigh, drop from the top... Continue Reading

CFCody & Comp WOD 1.  Conditioning AMRAP 4: 21-15-9: Power Snatch (75/55#) Burpees Rest 2:00 AMRAP 4: 15-12-9: Power Snatch (95/65#) Burpees over Bar Rest 2:00 AMRAP 4: 12-9-6: Power Snatch (115/80#) Burpee Box Jumps (24″/20″) 2.  Gymnas... Continue Reading

Active Recovery Day! Open Gym 12-1pm Olympic Lifting 5:30-6:30pm

“Clean it Up’ Nutrition Challenge Test WOD ‘Fight Gone Bad’ Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (C... Continue Reading