CFC Front Squat 5 Rep Max AMRAP 12:60/50 Calorie Max Rounds With Time Remaining.. 30 Double Unders, 1 Front Squat30 Double Unders, 2 Front Squats30 Double Unders, 3 Front Squats PureFIt AMRAP 12:50/35 Calorie Max Rounds With Time Remaining.. 30 Single Unders, 1 Goblet Squat30 Single Unders, 2 Goblet Squats30 Single Unders, 3 Goblet Squats

Team WOD AMRAP 10:1 Mile RunMax Deadlifts (Weight You Could Cycle 10 Reps When Fresh) Directly Into… AMRAP 10:1 Mile RunMax Power Cleans (Weight You Could Cycle 5 Reps When Fresh) Directly Into… AMRAP 10:1 Mile RunMax Overhead Squats (Weight You Could Cycle 15 Reps When Fresh) Flow: Each Teammate starts on a different barbell […]

StrengthSnatch – 1 Rep Max WODFor Time:90/75 Calorie Row/Ski OR 800m Run75 Hang Power Snatch (75/55) OR Russian KB Swings60 Toes to Bar OR Knee Raises OR Abmat Sit-Ups *Partition However You’d Like*Time Cap: 18 Minutes PUREFITFor Time:60/50 Calories or 800M Run60 Russian KBS60 Knee Raises or Situps *Partition how you would like

WOD 4 Rounds For Total Reps:3 Minute Calories Bike/Row/Ski2 Minute Shuttle Runs (can sub with different machine)1 Minute DB/KB “Macho Man” (50’s/35’s)(35’s/25’s) (can sub with barbell) 1 Minute Rest *1 Round of DB “Macho Man”: 3 DB Power Cleans 3 DB Front Squats 3 DB Push Jerks PUREFIT 3 Rounds for total Reps:2:00 Cals1:30 Shuttle […]

Rest Day. Open Gym Times 5:00 – 6:00 a.m. & 5:30 – 6:30 p.m. Optional WODStrengthBench Press – 5 Rep Max WODAMRAP 15:5 Chest to Bar Pull-Ups30 Double Unders10 Push-Ups