CFCody WOD 1. “The Scream” 3 Rounds Teams of 2 10 Kettlebell Swings (70/53) 100 Meter Run 10 Kettlebell Swings (70/53) 200 Meter Run 10 Kettlebell Swings (70/53) 300 Meter Run *you do 10 and 100 I do 10 and 100 and so on… 2. Gymnasitcs 3 rounds of:... Continue Reading

Rest Day! Open Gym today from 11:30-1pm

CFCody WOD 1. Conditioning 5 Rds: 15 TTB 20 Cal Row 25 WB (20/14) Comp WOD 1. Strength EMOMx12: Odd: 5 TnG Squat Snatches, across – you choose the weight Even: 2 Front Squats, across – you choose the weight, must be taken from the ground. 2. Condition... Continue Reading

CFCody WOD 1.Conditioning “Grace” 30 Clean and Jerks, 135/95 2. Strength work up to a 5 rep heavy Dead Lift Comp WOD 1. Conditioning “Grace” 30 Clean and Jerks, 135/95 2. Strength 5 Complexes of: 5 Push Presses 5 Front Squat 5 Thrusters Rest 2-3 m... Continue Reading

Teams of 2: Run the 800 together but only one person working at a time on the reps 5 RFT: 800m Run 30 2 hand KB Squat Cleans, 55/35 30 Burpees