Active Recovery Day! Open Gym 5:30-6:30am & 5:30-6:30pm On Sept 23 Cody is putting on a Half marathon and 10K. There have been a few people interested in taking on this challenge.  Groups make training so much for fun! If you are wanting to start training for either of these distances talk to Mindy.  We […]

CFCody WOD AMRAP 5: 600m Run Buy-In 12 Deadlifts (185/135)(155/105)(135/95) 12 Burpee’s over the bar Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (225/155) (185/135)(155/105) 9 Burpee’s over the bar Rest 5:00 AMRAP 5: 200m Run Buy-In 6 Deadlifts (275/185)(225/155)(185/135) 6 Burpee’s over the bar   Gym Note: We have had a few people […]

CFC Cody WOD 27-21-15-9 Calorie Row Kettlebell Swings (53/35) Overhead Squats (75/55)   Gym Note: We have had a few people suggest interest in a strength cycle.  If you would be interested in this talk to your coach!  

“Full Split” Teams of 2, AMRAP 20: 5 Front Squats (165/110) 15 Plate Hops (45#) 10/7 Calorie Row *Partners complete full rounds before switching.

For Time: 15 Deadlifts (185/135) 30 Sit-ups 12 Deadlifts (185/135) 24 Sit-ups 9 Deadlifts (185/135) 18 Sit-ups 6 Deadlifts (185/135) 12 Sit-ups 3 Deadlifts (185/135) 6 Sit-ups