OPEN GYM 5:30-6:30AM OLYMPIC LIFTING 5:30-6:30PM  Memorial Day Murph is almost here! Monday, May 31, we will NOT be running regular classes. The schedule will run as an open gym setting from 7-9am. The WOD will be – Murph 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run *This year […]

WOD 21 – 15 – 9: Deadlifts (225/155) 400 Meter Run COMP WOD 1. Conditioning 21-15-9 Dead Lifts, 225/155 400m run after each set. 2. MidLine/Row Conditioning 3 RFT: 30 Calorie Row 30 Situps 30 Supermans 3. Stamina Builder (if there is time) 2 minutes of Double unders rest 2 minutes 2 minutes of Double […]

WOD 3 Rounds: 30 Burpees 30 Pull-Ups 30 Thrusters (75/55) COMP WOD Like most of the programming on this site, today’s session is part of a progression for building the snatch. Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, […]

Teams of 2: or you can choose to do this alone 1. Regional Event #3 For time: 104 wall-ball shots 52 pull-ups M 20-lb. ball to 10-ft. target F 14-lb. ball to 10-ft. target Time cap: 6:00, Event 4 begins at 7:00 2. Regional Event #4 4 rounds for time: 28 one-legged squats, alternating 15 […]

CFCody & Comp WOD 1. Conditioning 20-18-16-14-12 Burpee’s 10-8-6-4-2 OHS, 135/95 5-4-3-2-1 Ring MU/Bar MU or 10-8-6-4-2 Pull Ups + ring dips 2. Midline Conditioning 3 Rounds NOT for time of: 15 ring or elevated push ups 30 Sec Handstand Hold 15 Good mornings w/ empty barbell or band 30 Sec Hollow Rocks