Labor Day we will be CLOSED!  Have a fun and safe weekend!! CFCody WOD 400 Meter Run 50 Wallballs (20/14) 400 Meter Run 35 Deadlifts (135/95) 400 Meter Run 20 Burpee Box Jump Overs (24/20) 400 Meter Run 35 Deadlifts (135/95) 400 Meter Run 50 Wallballs (20/14) Sub run for: 400 meter Row 28/18 cal Row […]

Labor Day we will be CLOSED! Have a fun and safe weekend CFCody WOD AMRAP 5 50/35 Calorie Row/600 meter run AMRAP Macho Man (135/95) rest 5:00 AMRAP 5 35/25 Calorie Row/400 meter run AMRAP Macho Man (155/105) rest 5:00 AMRAP 5 20/15 Calorie Row/200 meter run AMRAP Macho Man (185/135) “Macho Man” – 3 […]

Active Recovery Day! Open Gym 5:30am & 5:30pm

CFCody WOD 1.“Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups 2.Barbell Conditioning For Time: 10 Snatches (115/80) change weights 8 Snatches (135/95) change weights 6 Snatches (155/105) change weights 4 Snatches (185/135) change weights 2 Snatches (205/145) Helen Results from 9.30.16              

CFCody WOD AMRAP 15 50 Double Unders 25/18 Calorie Row/200 meter run 15 Dumbbell/Kettlebell Hang Squat Cleans (50/35) Sub for double unders: 100 singles or 1 min double under practice & drop reps to 30