CFC 800m Run 25 Push-Press 135/95 800m Run 20 Push-Press 155/105 800m Run 15 Push-Press 185/125 PureFit 200m Run 15 Push-Ups 400m Run 15 Push-Ups 800m Run 15 Push-Ups MWOD PreWOD:  Achilles/Calf Stretch on Pullup Rig-45 sec/leg PostWOD:  Banded IR Shoulder Distraction – Place medium strength band on the pull up bar. Place the band around […]

Rest Day Mobility & Open Gym at 5:30am  Open Gym 5:30pm

CFC: 3 Rds 10 Power snatch 95/65 12 Bar Facing burpees Rest 3:00 3 Rds 10 Bar MU’s 12 Bar Facing burpees PureFit: 3 Rds 10 KBS 12 Burpees Rest 3:00 3 Rds 10 Ring Rows 12 Burpees PreMOB:  barbell shoulder smash- lay on your back and place barbell sleeve on shoulder.  Then work on internal rotation […]

CFC 8 rounds of each movement: Tabata: 20 sec. of work + 10 sec. rest = 1 rd Plate ground to OH Box Jumps Air Squats Calories Slam Balls PureFit: 8 rounds of each movement: Tabata: 20 sec. of work + 10 sec. rest = 1 rd Plate ground to OH Box Step Ups Air Squats […]

CFCody WOD Team of 2: 100/80 Cal bike/ski/row 50 Partner wall balls 50 Partner box jumps 400 meter med ball run (switch at 200 meters) 50 Partner slam balls 50 Partner med ball sit ups 100/80 cal bike/row/ski -one person working at a time on bike/ski/row -you go I go on everything else