WOD “Fight Gone Bad” 3 Rounds of 1:00 at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest Mobility WOD Anterior Ankle Distraction-best done before the wod.  Place band around rack at floor level. Wrap band around ankle.  Step forward to create tension. Kneel down […]

good luck to Karen & Ingrid competing at the festivities Games in Worland today! Go repsent CFCody. We are excited to see all that hard work pay off!!! Team of 2 WOD buy in: 1000 meters (500 each teammate) 4 rounds 15 KBS (35/55) 15 box jumps then…. 4 rounds 12 OHS (85/115) 12 burpees […]

CFCody WOD For Time: 800 Meter Run/800 meter Row/ 40 burpee’s 6 Rounds “The Chief” (135/95) 400 Meter Run/400 meter row/ 30 Burpee’s 4 Rounds “The Chief” (135/95) 200 Meter Run/200 meter row/ 20 burpee’s 2 Rounds “The Chief” (135/95) *The Chief = 3 Power Cleans, 6 Push ups, 9 Squats MOB Glute Smash and […]

Back Squat 3 sets of 5 *Spend the majority of today’s class working the Back Squat.  Increase weight on each set.  Take the time you need to work the mechanics of your squat “Turn and Burn” 2 Rounds: 400 Meter Run/row 30 Thrusters (65/45) *The thruster weight should be light enough that you can complete […]

Active Recovery Day! Open Gym 5:30am & 5:30pm MOBILITY 5:30 pm We are getting so excited to move into the NEW gym! We will let you all know ASAP when move in day is.  If anyone is available to help move equipment we would be very grateful! Also we are selling our current rubber mats […]