CFCody WOD 1.Conditioning 2 RFT: 20 Thrusters, 95/65 20 Pull ups 20 Wall Balls 20 Calorie Row 2. Conditioning EMOM x 10 min 12-15 burpee’s 10 alternating KB snatch (You choose weight) Comp WOD 1.  Strength Conditioning 4×8 unbroken Cleans, climbing – rest as needed 2.  Strength Conditioning 3×10 Press,  climbing – rest as needed […]

2016 Amazing Race Winners! Congrats Scott Brogonia, Brandi Nelson, Russell Jackson, Joani Graham, Beau Egger, Elizabeth Radakovich! Active Recovery! Open Gym 5:30-6:30am Olympic Lifting 5:30pm-6:30pm

2016 Amazing Race teams taking on the Rope Run! CFCody & Comp WOD 1.  Dead Lift – 15-20min Work up to a heavy triple Sumo Dead Lift 2.  Conditioning 3 Rounds: 60 Double Unders/120 singles 30 Calories Row/400 meter run 15 Deadlifts (245/165)

We want to thank everyone again who came out and supported our 2016 Amazing Race.  CFCody Community is amazing!! CFCody WOD Conditioning 15 OHS, 135/95 15 C2B 15 Squat Snatches, 135/95 15 C2B 15 Front Squats, 135/95 15 C2B 15 Squat Cleans, 135/95 15 C2B Midline – 3rds 100 meter sprint 45sec – 1 min […]

Teams of 2, AMRAP 21 7 Thrusters 14 Pull-Ups 28 Box Jumps (30/24) Continuous 400m run *One athlete works on the thrusters, pull-ups and boxes while the other runs.  Once the running athlete returns they switch roles and continue accumulating rounds and reps for the entire 21 minutes.