WOD “Jackie” Row 1,000 Meters 50 Thrusters (45) 30 Pull-Ups STRENGTH 3 sets of 10 Good Mornings

WOD 3 Rounds: 5 Handstand Pushups 10 Power Clean (135/95) 15 Burpees 20 Kettlebell Swings (53/35) 25 Wallball Shots (20/14) 3 Minute Rest

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