CFC DL 3-3-3-3-3- Work to a 3 rep max WOD 200m Run into 3rds 15 DL (185/135) 50 DU’s Into 200m Run PureFit 200m Run into 3rds 15  DB DL 50 Single Unders Into 200m Run MWOD PreWOD:  Banded hip flexion and hamstring primer – this helps you get into the deadlift starting position.  Place medium […]

CFC 4 sets 1:00 KBS (55/35) 1:00 Box Jumps 1:00 Plate OH lunges 1:00 Slam ball PureFit 4 sets 1:00 KBS (55/35) 1:00 Box Step-ups 1:00 Ball Slams 1:00 V-Ups MWOD PreWOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on […]

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

CFC 1 mile run then: Amrap x 12 6 Strict Pull-ups 12 Hand release Push-ups 18 Sit-ups PureFit 400 run then: Amrap x 12 5 Ring Rows or Pull-ups 10 Hand release Push-ups 15 Sit-ups MWOD PreWOD:  Running Prep:  Achilles stretch + 20 Mountain Climbers + 20 Goodmornings PostWOD:  Running Recovery:  Voodoo band your calf and […]

CFC Emom x 21 Min. 1- 12 Alt. DB Snatches (50/35) Min. 2- 12/10 Cals. Min. 3- Max Unbroken WallBalls PureFit Emom x 15 Min. 1- 12 Alt. DB Snatches Min. 2- 12/10 Cals. Min. 3- Max Unbroken WallBalls MWOD PreWOD:  Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back […]