1. Back Squat 60%/3 70%/3 (75%/3)2 (80%2)2 2. Conditioning Row 1,000m or 1 mile run Directly into: 21-15-9 OHS (115/80#) KB Swings (32/24kg) Mark your calendars for our Epic Christmas party!! When: Saturday December 10 @ 6:30pm Where: Cody Club Room *We strongly encourage you to participate but it is not required in order to […]

1. EMOM x 5min: Clean & Jerk Min 1: 60% x 2 Min 2: 65% x 2 Min 3: 70% x 2 Min 4,5: 75% x 2 2.  Conditioning AMRAP 15: 5 Bar Muscle-ups or 5 Pull-Ups + 5 Dips 7 Explosive Push-ups (you choose: chest slapping, on plate, on ball) 9 Air Squats 250m Row    

Rest Day. Oly class at 5:30pm Open Gym at 5:30am

1. Conditioning “Bouncy House” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Wall Ball Sit-Ups Rest 1:00 min AMRAP 4: 2 Rounds: 12 Deadlifts (135/95#) 9 Hang Power Cleans (135/95#) 6 Jerks (135/95#) Time remaining: Max Wall Ball Sit-Ups Rest 1:00 AMRAP 4 1 Round: 12 Deadlifts […]

Nutrition Challenge: Starting this week in addition to NO sugar we will be eliminating Gluten and Grains.  Make sure to write your teams total points for last week on the Challenge Board.  Good Luck and keep up the good work! CFC 1. Conditioning 3RFT: 500m Row or 400m Run 12 Burpees 21 Box Jumps, 24/20 […]