CFCody WOD Strength – Front Squat3 Rep Max For Time: (20min Cap)100/80 Calories/1 mile run60 Burpees40 Toes 2 Bar/Knees 2 Elbows/Weighted sit ups200 Double Unders/300 Single Unders PureFit WOD Strength – Tempo Squats3-3-3-3-3*2.1.2 tempo (down 2, hold 1, up 2) For Time: (15 min cap)80 Calories (800m Run)50 Weighted sit ups/knee raises30 Burpees/up downs200 Single […]

“Down in Flames” [TEAMS OF 2] AMRAP 30:30 Cal Bike10 Push-ups15 Wallballs (20/14) After Each Round:200 Meter Team Run* Next partner can start when bike opens up* Score: Fully completed rounds of 30-10-15

CFC Power Snatch 5 Rep Max “Liquid Smoke” AMRAP 12:9 Box Jump Overs (24″/20″)6 Chest to Bar Pull-ups3 Power Snatches (135/95) PureFit AMRAP 12:9 Box Jumps6 Ring Rows3 KBS

CFC 5 Rounds For Time:400 Meter 300′ Farmers Carry (50/35)’s200 Meter Run10 Deadlifts (225/155) Time Cap: 30 Minutes PureFit 5 Rounds For Time:400 Meter 100′ Farmers Carry 200 Meter Run10 DB Deadlifts Time Cap: 20 Minutes

No 5:15am Class. All other classes the same. CFC Floor Press 5 Rep Max “Bad Reputation” On the 3:00 x 5 Rounds:Toes to BarDumbbell Thrusters (50/35)’sMax Calorie or shuttle runs Round 1: 18 RepsRound 2: 15 RepsRound 3: 12 RepsRound 3: 9 RepsRound 5: 6 Reps PureFit Floor Press 5 Rep Max “Bad Reputation” On […]