AMRAP 15: 70 Double Unders 50’ Walking Lunge 12 Deadlifts (225/155)   MWOD – Lunge Hip Distraction: Wrap a band around a post at knee height.  Place a leg through the band and pull band high up on the hip.  Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the […]

Open Gym: 5:30am and 5:30 pm We are now offering mobility at the pm open gym class.  This is a great opportunity! Be sure to come in and work on areas in need.

Conditioning AMRAP 4:00, 400 Meter Run 20 Burpees Max Power Snatches (75/55) rest 2:00: AMRAP 4:00, 400 Meter Run 15 Burpees Max Power Snatches (95/65) rest 2:00: AMRAP 4:00: 400 Meter Run 10 Burpees Max Power Snatches (115/80) MWOD: Posterior shoulder smash with lacrosse ball – Lying on your back, place lacrosse ball on the […]

CFCody is CLOSED today! Happy Labor Day!

….show up and be ready to sweat….