CFC For time:15-12-9-6-3 reps of:Deadlifts (155/225 lb) DB Floor Press Pull-Ups PureFit For time: 15-12-9-6-3 reps of: KB Deadlifts DB Floor PressRing Rows

CFCody Team WOD For Time:400m Run/Row/Ski/Bike (20/24) cals10 Rounds400m Run/Row/Ski/Bike8 Rounds400m Run/Row/Ski/Bike6 Rounds400m Run/Row/Ski/Bike4 Rounds -partners run together-Complete an entire Round then switch with partner -30min cap- Rounds =3 Burpees6 Wall Balls (14/20)9 Med Ball Sit ups (14/20)

CFCody WOD 5 Rounds:16/20 Calories/400m run15 Front Rack Lunges (55/75) PureFit WOD 4-5 Rounds:20 Calories/300m run12 Lunges (6 each leg)12 med ball sit ups

CFCody WOD 5-10-15-20-25C2B pull upsSingle DB Push Press (35/50)-Complete 30 Double unders/single unders after each round–switch arms on press as desired C2B pull up progressionJumping chest to barkipping chin over the barBanded kipping chest to barBanded kipping pull upbanded strict pull PureFit WOD 5-10-15-20-25Ring rows/pull upssingle DB push press-30 single unders after each set. Jump […]

CFCody Active Recovery Day Open Gym @ 5-6am & 5:30-6:30pm Optional WOD For time:60 Wall Balls (14/20)50 T2B/K2E/weighted sit up40 Push ups