Recovery Day! Open Gym 12-1pm

CFCody 1. Conditioning “The Chief” 5 Rounds: AMRAP 3: 3 Power Clean (135/95#) 6 Push-ups 9 Air Squats *Rest 1:00 after each round Comp WOD 1. ‘The Chief” 2. Power Snatch (65%/2)3 3. Snatch Pull (75%/3)3 4. Overhead Squat (65%/3)3

We know the weather is crazy but our doors will still be OPEN! We don’t want you going stir crazy snowed in…come get your sweat on!! Please travel safe CFCody & Comp WOD 1. Dirty 30 For time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swin... Continue Reading

Class CANCELLED – sorry for the inconvenience. The parking lot at the gym is really bad we don’t want people getting stuck.   AT HOME WOD: Tabata – 20 sec ON 10 sec OFF x 8 (4 min at each) -squats -sit ups -push ups -burpees  

ATTENTION: NO 5:30pm class tonight or morning class tomorrow. The parking lot at the gym is really bad and we don’t want people getting stuck. Stay safe! Sorry for the inconvenience WOD AMRAP 15: 12 Box Jumps (30/24″) 9 Power Snatch (115/80#) ... Continue Reading