Open Gym 12-1pm For the rest of this Month. *Come in and work on your Movement Standards Test or if you missed FRAN yesterday…here’s your time!

Happy birthday to this pretty Lady! Her fashion sense is classic, even back in 4H she was hip. Hope your day is great Tammy! CFCody & Comp WOD Fran 21-15-9 Thrusters 65/95 Pull ups *Grab a partner..we will be doing this in HEATS.  We will count for each other but most importantly cheer each other […]

CFCody WOD & Comp WOD 500 meter row/400 meter run 20 Front squats 65/95 10 push ups / weighted for COMP 25/45 plate 400 meter run/500 meter row 15 front squats 85/115 15 push ups 500 meter row/400 meter run 10 front squats 105/135 20 push ups 400 meter run/500 meter row *Some people start […]

In teams of 2: EMOM x 30: 5 pull-ups 10 push-ups 15 squats *Break up reps however you want

CFC Strength 10 min to work to a heavy Power Clean 10 min to work to a heavy Push-Press       Conditioning 3rds 10 2 hand KB Push Press 35/55 10 Burpees 10 Wall Ball sit ups