Open gym 12-1pm TODAY!  Rest Day!

Olympic Lifting TONIGHT 6:30-7:30pm WOD 2,000 Meter Row or 1mile run 200 Double-Unders 200 Meter Walking Lunge COMP WOD 1. Conditioning 2,000 Row 200 Double unders 200m Walking Lunges 2. MidLine Conditioning 75 situps 75 supermans

WOD 7 Rounds: 7 Power Cleans (95/65) 7 Thrusters (95/65) 7 Lateral Barbell Burpees COMP WOD 1. Conditioning: 7 RFT: 7 Power cleans, 95/65 7 Thrusters, 95/65 7 bar-facing burpees 2. Clean and Jerk A. Work up to a heavy single Squat Clean B. Work up to a he... Continue Reading

Teams of 4-5: 20 min AMRAP 15 pull ups 20 box jumps 15 push ups 20 KB push press 25/45 15 wall ball Congo line style when all teammates have completed each movement 2 x, run 400 meters together.  

CFCody WOD 1. Conditioning For Time: 30 1-arm alternating KB Snatches, 35/55 50 Double Unders 20 1-arm alternating KB Snatches, 35/55 500 meter row 10 1-arm alternating KB Snatches, 35/55 50 Double Unders Core 10 strict toes 2 bar/knees 2 elbows Max plank... Continue Reading