CFCody WOD 1. Conditioning Tabata: Deadlift, 185/135 Pull up Front Squat, 135/95 Double-Under Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station. No extra rest between stations. Post total reps for each station. Comp WOD 1. Conditioning Tabata: Deadlift, 185/135 Pull up Front […]

CFCody WOD 1. “The Scream” 3 Rounds Teams of 2 10 Kettlebell Swings (70/53) 100 Meter Run 10 Kettlebell Swings (70/53) 200 Meter Run 10 Kettlebell Swings (70/53) 300 Meter Run *you do 10 and 100 I do 10 and 100 and so on… 2. Gymnasitcs 3 rounds of: Max Unbroken pull up Max Unbroken HSPU […]

Rest Day! Open Gym today from 11:30-1pm

CFCody WOD 1. Conditioning 5 Rds: 15 TTB 20 Cal Row 25 WB (20/14) Comp WOD 1. Strength EMOMx12: Odd: 5 TnG Squat Snatches, across – you choose the weight Even: 2 Front Squats, across – you choose the weight, must be taken from the ground. 2. Conditioning 5 Rds: 15 TTB 20 Cal Row […]

CFCody WOD 1.Conditioning “Grace” 30 Clean and Jerks, 135/95 2. Strength work up to a 5 rep heavy Dead Lift Comp WOD 1. Conditioning “Grace” 30 Clean and Jerks, 135/95 2. Strength 5 Complexes of: 5 Push Presses 5 Front Squat 5 Thrusters Rest 2-3 minutes between sets. You choose the weight. Same weight for […]