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 […]

CFCody WOD AMRAP 15: 15 Toes to Bar 12 Dumbbell/Kettlebell Reverse Lunges (50/35) 9 Dumbbell/Kettlebell Clean and Jerks (50/35) *Reverse Lunge: hold KB/DB in each hand with arms long next to body *Clean & Jerk: Use a KB/DB in each hand. Can sub KB/DB for barbell (115/80) Gymnastics 5 Sets: 12 Unbroken Chest to Bar […]

CFCody WOD 3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30/21 Calorie Row/70 double unders/140 single unders or 15 min AMRAP: 15 Hang Power Cleans (95/65) 15 Wall Ball 30/21 Calorie Row/70 double unders/140 single unders MWOD Barbell Calf Smash: 2 min/leg TSpine Smash:  Foam roller/or double lacrosse ball:  arms overhead and […]

“Team Nate” Teams of 2 AMRAP 20: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) Or “Team Nate”  AMRAP 20 4 Strict Pull-ups 8 Push-ups 12 Kettlebell Swings (70/53)