Independence WOD 6-9am.         (Open gym style) -Today we will honor those that made the ultimate sacrifice for us so we can enjoy Independence Day! -choose your WOD…you may complete it alone or grab a teammate and chip away together. Either way let’s honor these men and remember what this holiday is […]

The InBody Machine will be at the gym until 7pm today. If you are competing in the challenge, leave your printout at the gym to be recorded. CFCody WOD 7 sets: 10 cal Bike/Ski/Row or 200 meter sprint 10 double DB/KB thrusters (55/35)(45/25) …rest 90 sec after each set *Goal is to work for 90 […]

InBody Machine will be at the Gym TODAY at 4:30pm until Tomorrow, July 2, at 7pm If you are participating in the challenge leave your InBody printouts at the gym to be recorded. CFCody WOD “Summer Nutrition Challenge Test WOD” 14 min AMRAP: 400 meter run/row/ski 2 rounds of: 5 t2b/knee raises/med ball sit ups […]

Workout PARTNER WORKOUT IN TEAMS OF 3… FOR TIME 60 Power Cleans (185/125)|(135/95) 120 Pull-ups 360 Double Unders 120 Pull-ups 60 Power Cleans *P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in […]

Strength/Skill 5×3 (3 sec descent, 0 pause, 1 sec ascent) Front Squat *Moderate loading across all sets. WOD FOR TIME 9-7-5- 15-12-9 Front Squat (155/105)|(135/95) Bar Facing Burpee Purefit Tabata: 3 min per exercise Wall-sits KBS Plank Ski MWOD Pre-WOD: Place a barbell in a rack about chest height.  Grab a medium size kettlebell.  Place […]