CFCody & Comp WOD TEAMWORK FRIDAY Teams of 3 (1 athlete works at a time): With a running clock… A. In 7 mins complete: 50 Back Squats, 135/95 50 Back Squats, 185/135 AMRAP Back Squats, 225/155 in remaining time. Back squats can be taken from a rack. Rest 3 minutes B. In 7 mins complete: […]

CFCody WOD 1. Conditioning A. AMRAP 3: 6 FS, 155/105 6 Burpees over Bar Rest 1:00 B. AMRAP 3: Double unders Rest 1:00 C. AMRAP 3: 6 FS, 135/95 6 Burpees over Bar 2. Gymnastics 1.2.3.4.5.6.7.8.9.10 unbroken C2B or Kipping for time. If you break a set you must redo that set before moving on. […]

Rest Day! Our first CFCody Kids session is only a few weeks away! If you have yet to sign your kids up there’s still time.  Contact Mindy ASAP so we can make sure they get tshirts. 801.725.9732

The last survivors of the many that came and took on Murph yesterday!  Well done to all those that came out and honored such a great Hero.  Until next year Mr. Murphy!  CFC WOD Conditioning 50 Wall Balls, 20/14 200 Meter Run/Row 15 Clean an Jerk, 135/95 400 Meter Run/Row 15 Clean and Jerk, 135/95 […]

Memorial Day MURPH! For Time: 1 Mile Run 100 Pull ups 200 Push Ups 300 Body Squats 1 Mile Run *Weighted vest or pack is encouraged *You may partition the pull ups, push ups & squats however you like. *This may be done as a team Lt. Michael P. Murphy. Where to begin…. If you […]