CFC Strength x 10 min. Work to a heavy 3 rep DL (not a max 3 rep) WOD AMRAP x 10 200m Run 7 Burpee over the bar 3 DL (275/155)(205/115) PureFit AMRAP x 10 200m Run/Row/Ski 7 Burpee or Up-Downs 3 KB DL MWOD PreWOD: 10 eagles + 10 scorpions + 20 supermans + […]

CFC EMOM x 10 Min 1: AMRAP of 3 Up-Downs + 3KBS (55/35)(35/25) Min 2: Row/Ski/Bike for max cals. Rest 3 min. EMOM x 10 Min 1: AMRAP of 3 Jump Sqts + 3 Sit-Ups Min 2: Max Cals. PureFit EMOM x 10 Min 1: AMRAP of 3 Up-Downs + 3KBS (55/35)(35/25) Min 2: Row/Ski/Bike […]

Rest Day!!! Open Gyms at 5:30am and 5:30pm Mobility at 5:30am

CFC: Every 3:00 for 7 sets: 200m Run/Row/Ski + 30 DU’s + 15 HSPU or 15 DB Press PureFit: Every 3:00 for 5 sets: 200m Run/Row/Ski + 15 Step- Ups + 10 DB Press MWOD: PreWOD- Banded Heel Cord – Place small to medium sized band low on the rack.  Place band around the ankle. Step away […]

Labor Day!  No class today.  Enjoy the fall outdoors.