open gym 5:30 a.m. oly lifting 5:30 p.m.

WOD 3 Rounds: 400 Meter Run 12 Deadlifts (225/155) 21 Box Jumps (24″/20″) COMP WOD  1. Conditioning 3 RFT: 400m Run 12 Deads, 275/185 21 Box Jumps, 24/20 2. Conditioning 42-30-18 reps for time of: Situps Supermans Calorie Row

WOD 6 Rounds: 13 Thrusters (95/65) 14 Pull-Ups COMP WOD 1. Snatch EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today). 2. Snatch Accessory Work 5×1 Snatch Pulls, Climbing 3. Squat 3×2 Back Squat, across 4. […]

Good luck to Caleb, Kolter, Matt, Dani, Kacee and Mindy today in Cheyenne at the Aailiate Cup.  Go represent CFCody doing what you do!! 2016 Affiliate cup Wod 1 teams of 4 – Congo line style 500 meter row 35 box jump overs 20/24 25 deadlifts 155/225 15 toes to bar 5 Handstand Push ups […]

CFCody WOD 1. Conditioning 3 RFT: 3 Jerks, 135/95 4 FS, 135/95 5 Cleans, 135/95 15 Pull ups 20 Push ups 30 Sit ups Comp WOD 1. Conditioning 3 RFT: 3 Jerks, 185/125 4 FS, 185/125 5 Cleans, 185/125 15 Pull ups 20 Push ups 30 Sit ups 2. Gymnastics Conditioning EMOMx10: 4-8 unbroken Kipping […]