Fall Team Rowing Challenge starts TODAY! There is still time to join our CFCody team click HERE create an account, join our CFCody team, join the fall team challenge and start rowing!   WOD Option A: For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups __________________ Option B: For Time: 15-12-9 Power Snatch (95/65) […]

AMRAP 5, 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 lateral Burpees Rest 5 AMRAP 5, 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 lateral Burpees Rest 5 AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 lateral Burpees *How this works is you will complete the Wall Ball BUY IN and then complete […]

Every Wednesday during the 5:30pm Open Gym we are offering Mobility class.  This is a great time to take care of any nagging injuries or simply learn how to take care of our bodies daily. Be there…it’s important!! Active Recovery Day! Open Gym 5:30 am &  Open Gym and Mobility 5:30 pm Mobility Focus:  Glutes, […]

WOD Every 3:00 for 7 Sets: 400 Meter Run/row 12 Toes-to-Bar/med ball situps *if you are unable to keep this within 3 min shorten the run/row to 300m or 200m MWOD Mobility vocabulary lesson:  SMASH-apply pressure to painfully knotted tissue;  FLOSS- move, move ball or limb in every direction through as much range of motion […]

“Always Remembered” Teams of 2: Buy-In: 2001 Meter Row or 2000 meter run 4 rounds: 9 Burpee Chest 2 bar pull ups 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row or 2 mile run Bear complex = Deadlift hang clean front Squat push press back squat jerk *you should be able to complete 15 push […]