1. Conditioning 8 Rounds: Burpees :40 on, :20 off 2. Conditioning 3 Rounds: 500 Meter Row or 100 DU’s or 300 singles 12 Push Jerks (155/105#) 15 T2B or Wall Ball Sit-ups

CFC 1.  Conditioning 21-15-9: Squat Cleans, 95/65 Ring Dips COMP WOD 1. Power Snatch 60%/3 65%/3 70%/3 (75%/3)3 2. Snatch Pull (100%/3)4 3. Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 4. Gymnastics Conditioning 6 strict Musle ups 12 strict c2b 18 stri... Continue Reading

Merry Christmas Eve! We are so very grateful for our CFCody family.  We wish you all the merriest of Christmas and happy New Year! Safe travels to all those out of town. Hope Santa brings you everything on your list! Lets get ready to make 2017 the best ... Continue Reading

CFCody WOD 1. Conditioning For time: 1 Round: 800m Row 30 KB Snatch (55/35) 30 T2B 2 Rounds: 30 Cal Row 30 Box Jumps (24/20″) 30 Wallballs (20/14#) 1 Round: 800m Row 30 KB Swings (55/35) 30 Pull-ups Comp WOD 1. Conditioning 2. Front Squat (65%/2)3 ... Continue Reading

CFCody WOD 1. Conditioning 2RFT: 15 Burpee box jump overs 15 Kipping HPSU 15 C2B Rest :15 seconds 15 C2B 15 Kipping HPSU 15 burpee box jump overs Rest 1:00 2. Back Squat (65%/2)3 Comp WOD 1. Conditioning 2. Power Clean (65%/2)3 3. Clean Pull (75%/3)3 4. B... Continue Reading