CFC 5 rounds, each for time, of:20 pull-ups30 push-ups40 sit-ups50 squats– Rest 3:00 between rounds. 30:00 time cap PureFIt 15:00 AMRAP, of:5 pull-ups10 push-ups15 sit-ups20 squats– Rest 1:00 between rounds.

CFC 3 rounds for time:25 knees-to-elbows600/750m row/ski/ 600m run/bike 36/30 PureFit 3 rounds for time:25 knees ups or sit-ups750m

Open Gym: 5:15am and 5:30pm Optional WOD 5 rounds for time:10 push presses (65/95 lb)12 lateral burpees over the bar20/25-calorie row

CFC On a 10:00 clock:3 unbroken clean and jerks– Build to a heavy set. 5 rounds for time:200-m run6 clean and jerks (125/185 lb) PureFit On a 10:00 clock:3 unbroken DB clean and jerks– Build to a heavy set. 5 rounds for time:200-m 6 DB clean and jerks

CFC Complete as many rounds as possible in 9:00 of:2-4-6-8… etc.Box jumps (20/24 in)Handstand push-ups or Push-Ups Post-workout:For completion:50 Single leg KB deadlifts (25 on each leg) rotate as necessary PureFit Complete as many rounds as possible in 9:00 of:2-4-6-8… etc.Box jumps (20/24 in)Handstand push-ups or Push-Ups Post-workout:For completion:30 Single leg KB deadlifts (15 on […]