Congo Line Team WOD Teams of 3-5: 20 min AMRAP 15 Toes 2 Bar 10 Burpees 15 Goblet Squats 35/55 10 KBS 45/70 15 Handstand Push ups 2 rounds each teammate, then 400 meter run all together

CFCody WOD 1.  Conditioning 3 Rounds of Cindy 1 Round of DT (155/105) 2 rounds of Cindy 1 Round of DT (155/105) 1 rounds of Cindy 1 round of DT (155/105) Cindy= 5 Pull ups 10 Push ups 15 Squats DT= 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 2. Gymnastics Strength 10-9-8-7-6-5-4-3-2-1 of: […]

CFCody WOD 1.  Conditioning 150 Double unders 50 Wall Balls 100 Double unders 35 Wall Balls 50 Double unders 20 Wall Balls Competitors WOD 1. Weightlifting Every 45 sec x 8: 1 Squat Snatches 85% (6min) Rest 2:00 Every 45 sec x 8: 1 Squat Clean & Jerk 85% (6min) Rest 2:00 1 minute MAX […]

Active Recovery Day! OPEN GYM 12-1pm OLYMPIC LIFTING 5:30-6:30pm Get outside and use your fitness! Don’t forget about the AMAZING RACE sign up at the front desk! *Please pay fee’s and make sure t-shirt size is correct by Friday July 29.

CFC  Conditioning “Christine” 3 RFT: 500m Row or 400 meter run 12 Deads, Bodyweight 21 BJ, 24/20 2.  Strength Accessory A1 2×10-14 Strict T2B A2.  2×6-10 Good Mornings A3.  2×20 Weighted Sit up – feet anchored with WT across chest COMP WOD 1.  Sumo Dead Lift 4×6 reps for max load, unlimited rest between sets […]