open gym 5:30 a.m. mobility with open gym 5:30 p.m.

WOD Deadlift Build to Heavy Set of 5 followed by… Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts @ 50% of max up to (225/155) 20 Sit-Ups Max Burpees Mobility WOD: Hamstring lockouts- wrap light band around foot. While lying on back,squeeze quad and lock out knee. Internally then externally rotate […]

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 […]