Pre-workout strengthEMOM 7:1 power snatch + 1 hang power snatch WODFor time:15 power snatches (95/135 lb)(65/95 lb)(35/45 lb)5 rope climbs (15/15 ft)12 power snatches4 rope climbs9 power snatches3 rope climbs6 power snatches2 rope climbs3 power snatches1 ... Continue Reading

Happy 4th of July! No classes today, see you Monday!

No Classes today – Happy 4th of July!

CFCody Independence Day WOD Buy in: 1 Mile run 4 Rounds:1 Round Cindy7 Deadlifts (155/225)7 Burpees over the Bar6 DB Snatch (35/50) (each arm) then:1000m Row *choose 2 different conditionig modalities Mile run sub1600m row/ski80/96 cal Bike 1000m Row sub1... Continue Reading

Active Recovery Day! Open gym 5-6am & 5:30-6:30pm Optional WOD “JT” In honor of Petty Officer 1st Class Jeff Taylor. 21-15-9Handstand push upsRing DipsPush ups