Open Gym 5:15am and 5:30pm Optional WOD AMRAP 8:8 box jumps (20/24 in)1 rope climb (15/15 ft)

CFC For time:21-18-15-12-9-6-3Deadlifts (85/115 lb)– Complete 2 wall walks after each set. PureFit 18-15-12-9-6-3Sit-UpsKB Deadlifts Bear Crawl 50ft

5 rounds for time:400-m run15 overhead squats (65/95 lb) PureFit AMRAP x 3:00 x 4 sets150-m 10 KB Thrusters Rest 1:00 between rds

CFCody Team WOD Teams of 23 Rounds for time:50 KB SDHP40 T2B30 HSPU-One person working at a time, divide reps however.

CFCody WOD Open WOD 25.1 15min AMRAP:3-6-9-12-15-18….Lateral Burpees over the DB (35/50)DB Hang clean to Overhead-30ft walking lunge after each set (15ft down 15ft back) For all movement standards click HERE You can complete 25.1 during any regular class time or during FRIDAY NIGHT LIGHTS! Friday Night Lights-Doors open @ 4:30pm-First heat @ 5pm-Come cheer […]