Amazing Race Information WOD 3 rounds: 400 m run 21 burpees COMPETITORS 1. Sumo Dead Lift 5×2 reps for max load, unlimited rest between sets 2. Conditioning “Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees 3. Strength Accessory A. 3... Continue Reading

2016 Amazing Race Info WOD “Jackie” 1,000m row 50 thrusters (45 lbs) 30 pull ups COMPETITORS 1. Snatch EMOMx12: Snatch First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance Second 4 mins are hang squat snatch Final 4 mins are squa... Continue Reading

Surprise TEAM WOD! Come ready to do work…

CFCody & Comp WOD 1.  Conditioning 3 Rounds: 5 Clean & Jerk 135/95 10 C2B pull ups 60 double unders 5 Clean & Jerk 135/95 10 KB snatches 35/55 (each arm) 2.  Strength 8 x 3 Back Squat  

Today our July Challenge bumps up to 4 total stair runs.  These do not need to be completed all at once. you can do 2 for warm up and 2 for cool down or all at once.  Your choice! CFCody WOD 1.  Conditioning 3 Rounds: 100 meter sprint (mailbox) 9 Thrus... Continue Reading