CFCody & Comp WOD “Morgan” 23 Min AMRAP: 23 Power Cleans (85/115) 23 Squats 23 Sit ups 23 Box Jumps (20/24) 23 Push Press (65/95) *This workout is dedicated to Morgan Heimer.  His 23rd birthday was on Saturday Sept. 27th   He will forev... Continue Reading

CFCody & Comp WOD  Level 1 & Level 2 Work Capacity WODS 1. Helen or Chirstine Helen 3 Rds: 400 Meter Run 21 KBS (35/55) 12 Pull ups under 11:30 min or Christine 3rds: 500 Meter Row 12 Deadlifts (Body weight) 21 Box Jumps (16/20) under 15min *If y... Continue Reading

OPEN GYM 12-1pm Today is the last day before we start introducing Level 2 movement standards. You may continue to work on Level 1 in October as well as start chipping away at Level 2. Congrats to all those that have completed their Level 1! We know lots ... Continue Reading

CFCody & Comp WOD 1. Strength – 12 min 1RM Jerk 2. Conditioning AMRAP 12: 10 Jerks, 135/95 10 TTB 10 Box Jump Overs 24/20 3. Level 1 400 Meter Run – crystal cove sign & back 1 Mile Run – from gym down bighorn to red & white i... Continue Reading

Comp & CFCody WOD 1. Conditioning – For Time 50 Double Unders 20 Calorie Row 40 Deadlifts, 135/95 40 Sit Ups 50 Double Unders 15  Calorie Row 35  Deadlifts 135/95 35  Sit ups 50 Double Unders 10  Calorie Row 20  Deadlifts, 135/95 20  Sit u... Continue Reading