Team of 2: 1. Conditioning 100 meter run 30 Power Cleans (115/85) 5 Rounds of  “Cindy” 200 meter run 24 Power Cleans 4 Rounds of “Cindy” 300 meter run 20 Power Cleans 3 Rounds of “Cindy” 400 meter run 16 Power cleans 2 Rounds of “Cindy” * Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats […]

CFCody WOD 1. Conditioning For time: 50 Clean & Jerks* (135/95#) *EMOM: 12 box jumps (20/24) starting with box jumps 2. Back Squat (65%/3)3

CFCody WOD 1.“Goblet of Fire” 30-24-18-12: Kettlebell Goblet Squat (70/53#) Toes 2 Bar 10m Shuttle Sprints Comp WOD 1.Barbel conditioning: EMOM x 6 Min 1: 2 Power clean & jerks @ 60% Min 2: 3 Clean Pulls @ 80% Min 3: 2 Power clean & jerks @ 65% Min 4: 3 Clean pulls @ 80% […]

Whole 30 challenge results are in!! Click HERE to check them out Active Recovery Day! Open Gym 12-1pm

Happy Valentines day! CFCody & Comp WOD 1. Conditioning “Diane” 21-15-9 Deadlift (225/155#) HSPU *This is a GLORY BOARD Wod. Make every rep count. Let’s make some new PRs! 2. Row Conditioning 3 sets of: 6x200m, :20 rest Rest 1:00 between sets