CFC 5 Rounds For Time:40 AbMat Sit-ups3 Rope Climbs (15′)20 Dumbbell Floor Press (50/35)’s10 Shuttle Runs Time Cap: 30 Minutes PureFit 5 Rounds For Time:20 Sit-ups10 Ring Rows10 Dumbbell Bench Press 10 Shuttle Runs Time Cap: 20 Minutes

Open gyms 5:30am and 5:30pm 7 Rounds:3 Push Press (115/85)3 Front Squats (115/85)3 Box Jumps (30″/24″) 30/21 Calorie Assault Bike 5 Rounds:3 Push Press (115/85)3 Front Squats (115/85)3 Box Jumps (30″/24″) 30/21 Calorie Assault Bike 3 Rounds:3 Push Press (115/85)3 Front Squats (115/85)3 Box Jumps (30″/24″)

CFC 5 Rounds:10 Power Snatches (115/85)10 Bar-Facing Burpees 800 Meter Run 5 Rounds:10 Toes to Bar10 Bar-Facing Burpees Time Cap: 20 Minutes PureFit 5 Rounds:10 KBS10 Burpees 400 Meter Run 5 Rounds:10 Sit-Ups10 Burpees Time Cap: 15 Minutes

CFC Back Squat 5 Rep Max “Tall Task” AMRAP 3 x 5 Rounds:30 Wallballs (20/14)Max Calories or Shuttle Runs Rest 1 Minute Between Rounds PureFit AMRAP 3 x 5 Rounds:20 WallballsMax Calories or Shuttle Runs

CFCody Team WOD Team of 3:3K Bike/(100/80) calories row/ski/800m Run15 Rope Climbs90 Box Jump Overs (30/24)(24/20)150 DB Snatch (70/50)(50/35)90 Box Jump Overs15 Rope Climbs3K Bike/(100/80) calories row/ski/800m Run -30min Time Cap- *one person working at a time, divide reps however.