CFC As many rounds and reps as possible in 7 minutes of:5 wall-ball shots (14/20 lb) (9/10 ft)15 double-unders– After each completed round, add 5 wall-ball shots and 15 double-unders. Post-workout4 sets::30 med-ball Russian twist:10 rest:30 flutter kicks:10 rest PureFit As many rounds and reps as possible in 7 minutes of:5 wall-ball shots 10 single unders– […]

No Team WOD Today.  See you tonight at 5pm for the Amazing Race!!  

CFCody WOD Strength/Skill EMOM x 8:3 Hang Squat Cleans-build as mechanics allow. Conditioning18-15-12-9-6-3Squat Cleans (95/135)(65/95)Lateral Burpees over the bar PureFit WOD 15-12-9-6-3DB squat cleansup downs/burpeescalories

CFCody WOD Every 3min x 5:50 Double Unders / 75 Single Unders25ft HandStand walk-rest the remaining time- HS walk progression 20-30 HS shoulder taps20-30 Pike Shoulder taps20-30 plank Shoulder taps -Goal is to have at least :45sec rest PureFit WOD Every 3min x 5:50 Single Unders30 Plank Shoulder taps10 Slam Balls-rest the remaining time-

Active Recovery Day Open Gym @ 5:30-6:30am & 5:30-6:30pm Optional WOD For Time:50 Box Jump Overs (20/24)40 Hang Power Snatch (55/75)30 Chest to Bar Pull ups -Step down from the box