WOD “Glenn-ish” 30 CJ (135/95) 1 Mile Run (or row) 50 pull ups 1 Mile Run 100 Burpees COMP WOD 1. Snatch A. 1×3 at 60% B. 1×3 at 70% C. 3×3 at 75% *All reps are drop from the top 2. Conditioning “Glenn-ish” 30 Clean and... Continue Reading

Teams of 2: 8 rds every 3 min complete: 100 meter run than AMRAP of: 12 KBS 35/55 12 TTB alternate partners every round.

CFCody & Comp WOD 1.  Conditioning 4 RFT: 5 Ring MU or 3 pull ups + 3 ring dips 10 Power Cleans (155/105#) 25 Wallballs (20/14#) 2.  Skill Conditioning Choose one of the following: Ninjas:  5×75 Unbroken Double-unders, :15 rest between sets Ad... Continue Reading

CFCody WOD 1.  Conditioning 800 Meter Run/row 25 Deadlifts 225/155 25 Box Jumps, 24/20 600 Meter Run/row 20 Deads 20 Box Jumps, 24/20 400 Meter Run/row 15 Deadlifts 15 Box Jumps, 24/20 200 Meter Run/row 10 Deads 10 Box Jumps, 24/20 *If it is muddy outsid... Continue Reading

Active Recovery Day! OPEN GYM 12-1pm OLYMPIC LIFTING 5:30-6:30pm Nutrition Challenge Next Wednesday, October 19, @ 5pm there will be a mandatory meeting where at least 1 team member must be present.  We will go over all the details and what the next 30 d... Continue Reading