Rest Day. Open gym at 12pm

1. Conditioning AMRAP 3: 18 Overhead Squats (95/65#) 18 Over-the-bar Burpees Max Calorie Row/SDLHP Rest 2:00 AMRAP 3: 15 Overhead Squats (115/80#) 15 Over-the-bar Burpees Max Calorie Row/SDLHP Rest 2:00 AMRAP 3: 12 Overhead Squats (135/95#) 12 Over-the-bar Burpees Max Calorie Row/SDLHP Rest 2:00 AMRAP 3: 9 Overhead Squats (155/105#) 9 Over-the-bar Burpees Max Calorie Row/SDLHP […]

CFC 1.  Conditioning AMRAP 15: 30 DU/90 singles/30 jumping lunges 15 Power Cleans (135/95#) 30 DU/90 singles/30 jumping lunges 15 T2B/Wallball sit-ups  Comp WOD 1.  Snatch 60%/3 65%/3 (70%/3)3 2.  Back Squat (65%/8)3 3.  Conditioning AMRAP 12: 30 DU/90 singles/30 jumping lunges 15 Power Cleans (135/95#) 30 DU/90 singles/30 jumping lunges 15 T2B/Wallball sit-ups   […]

Happy Thanksgiving! We could not be more grateful for this CFCody community! The positive energy, camaraderie, friendships, support, and drive we get to be apart of everyday is amazing! Thank you all for making us better people everyday! 12 Days of Thankfulness 1 100 meter run 2 Ring/Bar Muscle ups/ring dips 3 Thrusters (65/95) 4 […]

CFCody & Comp WOD 1.  Conditioning For time: 30 C2B Pull-ups 30 Overhead Squats (95/65#) 20 Bar Muscle ups/20 burpee box jumps 20/24 20 Overhead Squats (135/95#) 10 Ring Muscle-ups/15 ring dips 10 Overhead Squats (185/135#) Holiday Schedule Monday – Wednesday Regular class schedule 5:15am, 6:15am, 8:30am, 4:30pm, 5:30pm *Wednesday is NOT a rest day. […]