NO OPEN GYM TODAY (Sorry first day of school, back ON next week) CFCody Standard Tests  Starting Sept. 1st we will be implementing our CFCody STANDARDS tests.  These Standards include Conditioning, Barbel, and Gymnastic movements.  They are ranked with 4 levels, 1 being the easiest 4 being the hardest.  We will take the next 4 […]

AMAZING RACE info CFCody  & Comp WOD 1. Strength 5×3 Front Squats *in between sets complete 40 strict pull ups. Can break these up as much as want 2. Conditioning “Nate” AMRAP 20: 2 Muscle ups 4 HSPU 8 KBS, 70/53 *sub 4 C2B pull ups for Muscle Ups    

Mark your calendars for Saturday Aug 29th 2015 AMAZING RACE (click for details) CFC Wod 1. Snatch  (take no more than 8 min) A. 15 Snatches for time at 75% B. 10 Snatches for time at 80% C. 5 Snatches for time at 85% Rest as needed between sections. 2. Barbell Conditioning* 21-15-9 For time: […]

Teams of 2 complete AMRAP 30: 5  2 hand KB clean and press 25/45 10 Weighted Burpees (DB or KB in each hand) 15 Jumping lunges One athlete works on the triplet at a time while the second athlete completes a 400m run. Once the run is done, the athletes switch roles and continues the AMRAP where […]

Strength WOD 1. Snatch EMOMx10: 1 Squat Snatch from Low Hang (below knees), climbing 2. Conditioning AMRAP 12: 15 Box Jumps 20/24 30 Wallballs, 20/14