1.  Strict Press – 5×1 across 2.  Weighted Pull up – 5×3 across 3.  10-9-8-7-6-5-4-3-2-1 Strict Press, 95/65 Strict C2B Pull up – work the strict Pull Up. If that means use the band do it. NO KIPPING

Rest Day! CF Cody Kids is BACK! By popular demand we are offering TWO 3 week session this year. Session 1: June 10 – 26 session 2: July 15 – 31 on Tuesdays & Thursday Ages & Prices 3-5yrs: $55 5-7yrs: $65 8-12yrs: $65 *$5 price cut for multiple siblings Times: Tuesdays & Thursday 3-5yr […]

1.  For time 800m Run 30 Burpee Box Jumps, 30/24 800m Run 2.   Back Squat A.  6×2 High Bar Oly Pause Squat, 3 full second hold at the bottom B.  4×4 High Bar Back Squat 3.  C2B Progression 7 sets of 7 unbroken, :40 rest

1. WOD 12 RFT: 5 HSPU 11 Power Snatches, 95/65 15 min time cap 2.   Clean and Jerk A.  work up to a quick heavy double – drop between reps B.  3×3 – no drops  

In teams of 3: Pace setter: KB overhead carry to mailbox/ farmer carry back 25/45 (KB in each hand) Partner #1: Push-ups Partner #2: Hang Power Snatch 65/95 5 rds Score= total push-ups + total snatches