Rest Day open gym at 5:30 am, oly lifting at 5:30 pm

WOD 50 Calorie Row 40 Front Squats (135/95) 30 Toes to Bar 20 Push Jerks (135/95) 10 Muscle-Ups

WOD 2 Rounds for Time 400 Meter Run, 26 Hand Release Push Ups 400 Meter Run, 26 Kettlebell Swings (53/35) 400 Meter Run, 26 Sit Ups 400 Meter Run, 26 Hip Extensions 400 Meter Run, 26 Double Unders 400 Meter Run, 26 Box Jumps (24/20) Competitors start with... Continue Reading

CFCody & Comp WOD 1. Jerk 1RM 2. Conditioning – For Time: 2 baseball stair sprints 10 Tire Flips 40 air Squats 60 Double Unders 40 air Squats 10 Tire Flips 2 Baseball stair Sprints

CFCody & Comp WOD 1. Conditioning “Nancy” 5 RFT: 400m Run 15 OHS, 95/65 *Make sure to post results on board. This is a GLORY BOARD wod. then… CFCody & Comp – CHOOSE ONE 1. Snatch A. Work up to a heavy single from above the knee B. ... Continue Reading