WOD 7 Rounds: 7 Power Cleans (95/65) 7 Thrusters (95/65) 7 Lateral Barbell Burpees COMP WOD 1. Conditioning: 7 RFT: 7 Power cleans, 95/65 7 Thrusters, 95/65 7 bar-facing burpees 2. Clean and Jerk A. Work up to a heavy single Squat Clean B. Work up to a heavy set of 2 Front Squats + […]

Teams of 4-5: 20 min AMRAP 15 pull ups 20 box jumps 15 push ups 20 KB push press 25/45 15 wall ball Congo line style when all teammates have completed each movement 2 x, run 400 meters together.  

CFCody WOD 1. Conditioning For Time: 30 1-arm alternating KB Snatches, 35/55 50 Double Unders 20 1-arm alternating KB Snatches, 35/55 500 meter row 10 1-arm alternating KB Snatches, 35/55 50 Double Unders Core 10 strict toes 2 bar/knees 2 elbows Max plank (no more than 2min) 20 Russian twist with KB – you choose […]

CFCody & Comp WOD The Three Wise Men Foundation was built to raise awareness for veterans who suffer from Post-Traumatic Stress Disorder (PTSD). Every day in America, over 25 veterans commit suicide. The TWM Foundation aims to support those in need. This Tribute Wod is taking place across the nation to help build awareness as well […]

Experiences like this make me so grateful for the community of people I am surrounded by.  What a great day! A huge thank you to all those that came and supported us and to the amazing ladies that battled next to me. Nothing is better than seeing all your hard work pay off! Who’s ready […]