CFCody WOD 1. Conditioning EMOMx 16: Minute 1: 5-7 Deadlifts (185/135) + 5-7 Box Jumps (24/20″) Minute 2: 15/12 Calorie Row Minute 3: 5-7 Wallballs (20/14#) + 5-7 C2B Pull-ups Minute 4: 15/12 Calorie Row Comp WOD 1. Conditioning EMOMx 16: Minute 1: 5-7 Deadlifts (185/135) + 5-7 Box Jumps (24/20″) Minute 2: 15/12 Calorie Row Minute […]

Don’t forget about our ADDITIONAL Open Gym time! OPEN GYM 12-1pm & 5:30-6:30pm

1. Conditioning 3 Rounds: 24 Cal Row 21 Hang Power Cleans (115/80) 18 Step-Back Lunges (115/80) or 35/55 KB 15 TTB or med ball sit ups 2. Rowing Conditioning 2 sets of: (4x300m, :20 rest) Rest 1:00 between sets

Amazing job to ALL those that completed 17.1 last Friday! Comfort levels were pushed and Huge accomplishments were made! Well done…1 down-4 more to go! CFCody WOD Conditioning AMRAP 4: 30 DU 15 Power Snatch (75/55#) Rest 2:00 AMRAP 4: 30 DU 12 Power Snatch (95/65#) Rest 2:00 AMRAP 4: 30 DU 9 Power Snatch […]

Teams of 2: 44-34-24-14: Toes-to-Bar Overhead Squats (95/65#) Cal. Row