AMRAP 20 with a partner: Max-cal on any machine – From :00-5:00 and 10:00-15:00, the non-working partner holds a plank. – From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar. – Partners can only accumulate calories if their partner is holding or hanging.

CFC 5 rounds for time:20 med-ball cleans (14/20 lb)10 push presses (95/135 lb) Finisher 3 sets:Single-arm KB farmers carry, right (100 ft)Single-arm KB farmers carry, left (100 ft) PureFit 5 rounds for time:20 med-ball cleans 10 DB push presses  Finisher 3 sets:Single-arm KB farmers carry, right (100 ft)Single-arm KB farmers carry, left (100 ft)

CFC Part 1Every 2:00 x 4 sets:0:30 max-cal  Rest until the clock hits 10:00, and then… Part 25 rounds for time of:200-m run10 pull-ups PureFit Part 1Every 2:00 x 4 sets:0:30 max-cal  Rest until the clock hits 10:00, and then… Part 25 rounds for time of:200-m run10 pull-ups or ring rows

Open Gym: 5:15am and 5:30pm Optional WOD Work to a heavy 1 rep or Max of Bench Press

Come join us for an amazing WOD for a great cause! CHAD can be completed individually or with a team. Scaling options will be available. See you there! CHAD1000 1000 weighted step ups for timeMen: 20″ Box + 45lb ruck/vest/DB/KBWomen: 20″ Box + 35lb ruck/vest/DB/KB-Solo or with a team-Scaled versions Welcome! Class time5:15-7:15am8:30-10:30am4:30-6:30pm*Classes will be […]