12 Days of Christmas Fitness Challenge …On the ninth day of Christmas, my true love sent to me, …. Max Wall Sit (back against the wall at all times, no resting hands on knees, depth at Parallel) CFCody WOD 5 Sets: 12 Front Rack Lunges (135/95)(95/65) 9 Hang Power Cleans (135/95)(95/65) 200 meter Run/Row/Ski/Bike (12/10 […]

Active Recovery Day! Optional WOD Holiday Schedule Christmas Week & New Years Week Monday-Wednesday: Regular Schedule (Wednesday NOT a rest day) (Dec 21-23 & Dec 28-30) Thursday: Holiday WOD 7am – 8am – 9am (Please sign up for these) (Dec 24th & Dec 31st) Friday & Saturday: CLOSED (Dec 25-26 & Jan 1-2)

12 Days of Christmas Fitness Challenge …On the eighth day of Christmas, my true love sent to me, …. Max Toes 2 Bar (2 attempts, as soon as you come off the rig you are done.)   CFCody WOD 12-9-6-3 Muscle Ups (ring or bar)/C2B pullups/pull ups OHS (155/105)(115/75) MidLine 3 Rounds: 8 Barbel roll […]

12 Days of Christmas Fitness Challenge …On the seventh day of Christmas, my true love sent to me, …. Max Hand Release Push-ups in 1 min! CFCody WOD 4 Rounds: 3 Handstand Push up (strict Option) 5 Front Squats (155/125)(125/105) 7 Box Jump Overs (24/20) -Rest 3 min- 4 Rounds: 7 Box Jump Overs (24/20) […]

WOD 1. Fran with a friend Thrusters 1-2-3-4-5-6-7-8-9 (95/65) Pull-ups   1-2-3-4-5-6-7-8-9 *You go, I go style.  You do 1 thruster, I do 1 thruster.  You do 2 thrusters, I do 2 thrusters….  Complete thrusters, then do pull-ups. Rest 2 minutes, change weights 2. Grace with a friend Clean & Jerks 2-4-6-8-10 (135/95) *same you go, […]