Active Recovery Day! Listen to your body – if you are sore/tired allow time to recover.  Light activity: easy jog/row, skill work or just mobilize. OPEN GYM 5:30 AM NO OLYMPIC LIFTING Tonight We want to THANK all of you for filling out a survey and giving us honest, heartfelt feedback.  We want to make sure […]

Comp & CFCody WOD 1. Conditioning A. AMRAP 5: 18/15 Cal Row 6 Squat Cleans, 155/105 2 min rest B. ARMAP 5: 10 KB snatch 35/55 6 Goblet squats 2 min rest A. AMRAP 5: 10 Jumping lunges 6 Burpee Pull ups Score = rounds & reps for each AMRAP.  Should have 3 scores  

CFCody WOD 1. Conditioning “Amanda-ish” 9-7-5 C2B pull ups & Rings Dips (same reps of each) Squat Snatch, 115/75 2. Mid-line 1 min plank 12 strict TTB 1 min Hollow Rocks 2-3 Rounds – NOT FOR TIME Comp WOD 1. Snatch – 15-20 min 3×1 at 90% 2×2 at 80-85%, does not need to be […]

WOD Teams of 2 AMRAP 20: 15 Kettlebell swings (55/35) 10 Push Ups 5 Dumbbell Box Step Overs (24/20) First partner completes the full round, and then tags the second partner in for the same.

WOD 30 Front Squats (135/95), 15 Ring Muscle-Ups 20 Front Squats (135/95), 10 Ring Muscle-Ups 10 Front Squats (135/95), 5 Ring Muscle-Ups COMP WOD 30 Front Squat, 155/105 15 Muscle up 20 Front Squat, 155/105 10 Muscle up 10 Front Squat, 155/105 5 Muscle up *Front squats will be pulled from the floor.  If you don’t have […]