Active Recovery Day! Open Gym 12-1pm Whole 30 Nutrition Challenge 2017 has arrived and who’s ready for a nutrition detox? We will be starting our first 2017 30 day nutrition challenge on Monday January 9- Tuesday February 7.  For this challenge we will be following the Whole 30 Challenge.  Use this week to prepare for […]

CFCody WOD 1. Conditioning For time: 5 Rounds of Cindy* directly into: 3 Rounds of DT** Directly into: 1,000m Row *1 Round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats **1 Round of “DT”: 12 DL + 9 HPC + 6 PJ (155/105) or (135/95) 2. Gymnastics Conditioning A. 3 sets of […]

CFCody & Comp WOD 1.Conditioning 1 min @ each station 5 rds Wall Ball 14/20 Power Clean 95/135 Box Jumps 20/24 Burpee’s Rest 2 min between Rds *goal is to stay consistent with reps each rd 2. Gymnastics Conditioning Choose one of the following: A. 6 sets of 6 unbroken muscle-ups/c2b pull ups/pull ups B. 7 […]

Happy New Year from CFC!  We want to thank everyone for allowing us to do what we love.  Have a great NEW YEAR! “2017” On the 10 min and on the 20min mark. Finish the rds and rest with the time left. Scale reps as needed to get under the 10 min mark. 2rds- Solo […]

CFC 1. Conditioning EMOM 18: Min 1:  15 Russian KB Swings (70/53#) Min 2:  10 Burpees Min 3:  Row for Max Calories* *Score = Total calories after 6 round COMP WOD 1. Snatch 70%/4 75%/4 80%/3 (85%/3)2 2. Clean & Jerk 75%/3+1 80%/3+1 (85%/3+1)2 3. Back Squat 78%/4 83%/1 78%/4 86%/1 78%/4 88%/1 4. Conditioning […]