CFC WOD 1. Conditioning “Christine” 3 RFT: Row 500m 12 Deadlift, bodyweight 21 Box Jumps, 20″ CFC COMP WOD 1. Conditioning “Christine” 3 RFT: Row 500m 12 Deadlift, bodyweight 21 Box Jumps, 20″ 2. Strength A. 5×1 Jerk, across B. 3×3 Overhead Squat C. 3×10 Back Squat

Teams of 2 25 min AMRAP: 5 Toes 2 Bar 10 Box Jumps 20/24 15 KBS 35/55 *One teammate working at a time *Every 5 min run the baseball stairs.  When you return start where you left off.  

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