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

CFC Every 3:00 for 10 rounds:10 DB push presses (35/50 lb)8 shuttle runs– Rest the remainder of the interval.– 1 shuttle run is 25 ft out and back.– Use two dumbbells. PureFit Every 3:00 for 10 rounds:10 DB push presses 8 shuttle runs– Rest the remainder of the interval.– 1 shuttle run is 25 ft out […]

30-20-10 reps for time:Front-rack reverse lunges (95/135 lb)Knees-to-elbowsCalories PureFit 25-15-10 reps for time:DB Front-rack reverse lunges Sit-upsCalories  

CFCody Team WOD Teams of 2:20 Synchronized Burpees20 Rope Climbs20 Partner med ball sit ups (each)20 Wall walks400m partner med ball carry20 Bar Muscle ups *divide Rope Climbs, Wall Walks & Muscle up. Work together on the others. Rope climb progression-half distance-2 lay to stand = 1 climb-2 Devils press = 1 climb Wall Walk […]