CFCody WOD “Eva Strong” In honor of Eva Mireles, who died while shielding her fourth-grade students from a gunman. with a partner or by yourself5 Rounds:48 Double Unders/100 single unders19 T2B/K2E/weighted sit ups2 Clean & Jerks (135/205)(95/135)400m Run/Row/Ski/Bike (20/24) *If you do it with a partner, divde the reps up but Run together. PureFit WOD […]

On a 20:00 clock for total reps: teams of 2 Run Together: one person working at a time on max reps 0:00-5:00: 200-m run Max freestanding shoulder taps 5:00-10:00: 200-m run Max T2B 10:00-15:00: 200-m run pull-ups 15:00-20:00: 200-m run Max deficit push-ups (2/4 in)

CFC 2 rounds for time:100 double-unders50 Russian KB swings (53/70 lb)100-m KB suitcase carry (53/70 lb) Purefit 2 rounds for time:100 single unders15 Ring rows100-m KB suitcase carry 

CFC Pre-workout strengthEMOM 8:3 hang squat cleans– Build in load to heavier than workout load. For time:15-12-9Hang squat cleans (105/155 lb)5-4-3Rope climbs (15/15 ft) PureFit 24-18-9KBSBox step-upsRussian twists

Open gym: 5:15am and 5:30pm WOD Deadlift5-5-5-5-5