Congo Line Team WOD Teams of 3-5: 20 min AMRAP 15 Toes 2 Bar 10 Burpees 15 Goblet Squats 35/55 10 KBS 45/70 15 Handstand Push ups 2 rounds each teammate, then 400 meter run all together

CFCody WOD 1.  Conditioning 3 Rounds of Cindy 1 Round of DT (155/105) 2 rounds of Cindy 1 Round of DT (155/105) 1 rounds of Cindy 1 round of DT (155/105) Cindy= 5 Pull ups 10 Push ups 15 Squats DT= 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 2. Gymnast... Continue Reading

CFCody WOD 1.  Conditioning 150 Double unders 50 Wall Balls 100 Double unders 35 Wall Balls 50 Double unders 20 Wall Balls Competitors WOD 1. Weightlifting Every 45 sec x 8: 1 Squat Snatches 85% (6min) Rest 2:00 Every 45 sec x 8: 1 Squat Clean & Jerk... Continue Reading

Active Recovery Day! OPEN GYM 12-1pm OLYMPIC LIFTING 5:30-6:30pm Get outside and use your fitness! Don’t forget about the AMAZING RACE sign up at the front desk! *Please pay fee’s and make sure t-shirt size is correct by Friday July 29.

CFC  Conditioning “Christine” 3 RFT: 500m Row or 400 meter run 12 Deads, Bodyweight 21 BJ, 24/20 2.  Strength Accessory A1 2×10-14 Strict T2B A2.  2×6-10 Good Mornings A3.  2×20 Weighted Sit up – feet anchored with WT ... Continue Reading