Teams of 2: Hill Run 50 Overhead Walking lunges (45/35) Hill Run 30 pull ups Hill Run 50 Thruster (45/35) *teams will run together and split reps up, one person working at a time, however.

CFCody WOD 1 Mile Run/ 1600 meter row 21 Kettlebell Swings (70/53)(53/35) 21 Goblet Squats (70/53)(53/35) 800 Meter Run / 800 meter row 15 Kettlebell Swings (70/53) (53/35) 15 Goblet Squats (70/53)(53/35) 400 Meter Run / 400 meter row 9 Kettlebell Swings (70/53)(53/35) 9 Goblet Squats (70/53)(53/35) MWOD Bone Saw Calf Smash:  With a foam […]

Pausing Front Squat: – 12 min Build to Heavy Single Front Squat: – 12 min Build to Heavy Single followed by… Conditioning AMRAP 8: 8  t2b/med ball sit ups 30 Double Unders/60 singles unders MWOD Olympic Wall Squat:  Grab a box and a band. While sitting on the ground, wrap the band around your back […]

Active Recovery Day! Open Gym 5:30am & 5:30pm Don’t forget about MOBILITY at 5:30pm during the PM open gym.  We strongly believe this full hour long instruction on how to take care of your body is critical to avoid injury or heal those nagging injuries that won’t go away. It’s 1 hour/week. Take care of […]

AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row or 100 meter sprints in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row or 100 meter sprints in Time Remaining rest […]