CFC 2:00 at each station for 5 rounds:  JFAB (Happy Birthday John F)A) 1:00 max-reps toes-to-barsB) 1:00 max-reps Deadlift (95/185 lb)C) 1:00 max-box jumps PureFit 2:00 at each station for 5 rounds:A) 1:00 max-reps sit-upsB) 1:00 max-reps jumping lungesC) 1:00 max-cal

CFC For time:21 deadlifts (225/315 lb)15 hang power cleans (155/225 lb)9 squat clean thrusters (85/135 lb) PureFit For time: 3 rds12 KB deadlifts 9 KBS6 Goblet squats    

Open Gym 5:30am and 5:30pm Optional WOD 10 rounds for time:100-m double-KB farmers carry (35/53 lb)3 wall walks

CFC Every 3:00 for 5 sets:200-m run7 pull-ups5 chest-to-bar pull-ups3 bar muscle-ups PureFit Every 3:00 for 5 sets:100-m run7 ring-rows5 push-ups3 jumping pull-ups  

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– […]