Active Recovery Day Open Gym @ 5am & 5:30pm Optional WOD 4min AMRAP x 5rounds:12 T2B/weighted sit ups/GHD60 Double Unders/75 Single undersMax rounds of Chief-rest 1 min- Chief = 3 Power Cleans6 Push ups9 air squats*Start where you left off 

CFCody WOD Strength – Back SquatsOn the 2min x 5:1 RepWOD3 Rounds for Time: (15min cap)20 Sumo-Deadlift High Pulls (75/55)30 Walking Lunges40ft Handstand walk Handstand walk subs20 Shoulder Taps20 plank shoulder taps PureFit WOD 3 Rounds for Time: (15min cap)20 KB Sumo-Deadlift High Pulls30 Walking Lunges20 Plank Shoulder Taps

CFCody WOD Fall Into Consistency Test WOD 16 min AMRAP:50 Wall Balls (20/14)40 Burpees30 Box Jumps20 Calories10 Clean & Jerks (135/95)(95/65) -Use SCORECARD to record EXACTLY how you complete this. To allow for enough machines, start at different positions.  Record where you start.-Challenge participants make sure to get on the Inbody machine today.  Test BEFORE […]

[TEAMS OF 2]For Time:1 Mile Run (Together)21 Clean & Jerks (Each)800 Meter Run (Together)21 Clean & Jerks (Each)1 Mile Run (Together) Barbell: 155/105 Time Cap: 35 Minutes

CFC Power SnatchOn the 2:00 x 5 Sets:2 Power Snatches “More Power To You!” For Time [Partition However]:45/36 Calorie 45 Power Snatches (95/65)45 Pull-upsTime Cap: 12 Minutes PureFit For Time [Partition However]:40 Calories40 DB snatches40 Ring Rows