CFCody & Comp WOD 1. Snatch 65%/3 70%/3 75%/3 80%/2 (85%/1)3 2. Clean & Jerk 65%/2+1 70%/2+1 75%/2+1 80%/2 (85%/1)3 *CFCody WOD choose snatch OR clean &  jerk 3. Conditioning “Open 16.4” AMRAP 13: 55 Deadlifts (225/155) 55 Wallba... Continue Reading

CFCody WOD 1. Front Squat (70%/5)4 2. Conditioning 3 Rounds Bergeron Beep Test* 50/40 Cal Row 3 Rounds Bergeron Beep Test 150 Double Unders 3 Rounds Bergeron Beep Test *BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees Comp WOD 1. Clean 60%/3+1 65%/3+1 70... Continue Reading

Active Recovery Day! Open Gym 12-1pm  This Saturday, Dec 10 @ 6:30pm, is our Christmas party!! You DO NOT want to miss this night, if you were there last year you know why. We strongly encourage participating in the battle but it is not required to come.... Continue Reading

CFCody & Comp WOD 1. Conditioning AMRAP 3: 15 Calorie row 15 Power Cleans (115/85#) Rest 2:00 AMRAP 3:00 12 Burpee’s 12 Power Cleans (135/95#) Rest 2:00 AMRAP 3:00 9 Toes 2 Bar 9 Power Cleans (155/105#) 2.  Gymnastics Conditioning EMOM x 12: Od... Continue Reading

The month of December is going to be dedicated to finding your 1RMaxes.  These numbers are really helpful for when we use percentages during WODs.  Check the Challenge board for the details. CFC WOD 1. Conditioning 4 RFT: 5 Ring Muscle-ups or 8 pull ups... Continue Reading