1. Conditioning AMRAP 15: 1 Clean and Jerk, 155/105 1 Round of “Cindy” 2 Clean and Jerks, 155/105 1 Round of “Cindy” 3 Clean and Jerks, 155/105 1 Round of “Cindy” …continue to add 1 CJ after every round of “Cindy” 2. Oly/Strength A. EMOMx5: 2 Squat Snatches

CF Teen Class TODAY @ 4pm! Contact Mindy for questions OPEN GYM today 11:30-1pm 1. Conditioning Teams of 4 AMRAP 20: Station 1: 20 steps (10 Each Leg) Hang Double KB/DB Walking lunge, 55/35 Station 2: Row for Calories Station 3: Burpees Station 4: Rest Rotate stations when lunge is complete. Score is total calories on the rower + burpees. […]

Rest Day! CF Cody Teen Class Next week we are launching a Teen CrossFit Class for all Middle School aged kids. When: Monday-Tuesday-Thursday Time: 4pm Price: $70/Month *This Thursday, Feb 12, we are having a FREE DAY! Bring your middle schooler and their friends and come see what this is all about! Bonus the bus will drop the kids off […]

1. Conditioning 5 rds 10 Push-press 115/65 10 T2B 2. Skills EMOM x 10 Odd: 3 MU’s or 5 Dips + 5 Pull-ups Even: 5 strict HSPU’s  CF Cody Teen Class Next week we are launching a Teen CrossFit Class for all Middle School aged kids. When: Monday-Tuesday-Thursday Time: 4pm Price: $70/Month *This Thursday, Feb 12, we are having a […]

1. Conditioning 3RFT: 20 Box Jumps 20/24 15 C2B 10 Power or Squat Snatch 135/95 2. Skills EMOM x 10 odd: 2 OHS with 2 sec. pause in the bottom even: 35-50 DU’s (pick a number and stick with it)