CFCody & Comp WOD 1. Conditioning “Fight Gone Bad” 3 Rounds for max reps 1:00 Wall Balls, 20/14 1:00 SDHP, 75/55 1:00 BJ, 20 1:00 Push Press, 75/55 1:00 Row for calories 1:00 Rest Score = total reps completed This is a GLORY BOARD WOD, make it cou... Continue Reading

CFCody & Comp WOD 1. 4 rounds-every 4 minutes, complete: 25 Cal Row 15 Deadlifts-225/155 10 HSPU or ring push ups if you are unable to get the number of reps perscribed in 4min find numbers that you can. 2. “Death by double unders” 1×... Continue Reading

Active Recovery Day OPEN GYM 12-1pm OLYMPIC LIFTING 5:30-6:30pm -Our Christmas Party is approaching, Saturday December 19th, to clear up any confusion it will be a LIP SYNC BATTLE. NO you will not have to sing. YES we do suggest come prepared.  Be your o... Continue Reading

CFCody & Comp WOD 1. Conditioning 4 Rounds: 7 Clean and Jerks 60-70% of 1RM 1 min Row or 200 meter run 14 Toes to Bar 1 min Row or 200 meter run 21 Box Jumps (24/20) 1 min Row or 200 meter run Buy out 10 Turkish Get ups – 5 each arm – [&he... Continue Reading

CFCody WOD 1. Conditioning 21 Power Snatch, 135/95 21 Burpees to a plate Max pull ups 15 OHS 135/95 15 Burpee’s to a plate Max Pull ups 9 Squat Snatches, 135/95 9 Burpees to a plate Max Pull ups *Consistency on Pull ups. Score = total time and total... Continue Reading