5:30am Class and 5:30pm Open Gym Sweaty Sunday [PICK ONE] [RUN-ROW-BIKE]Max Meters in 30 Minutes -OR- “Unfortunate Events” On the Minute x 30 [15 Rounds]:Minute 1: Bike CaloriesMinute 2: 1 Rope Climb (15ft.) + Max Shuttle Runs 1 Shuttle Run = 10 Meters *Stimulus: Conditioning Category: Active Recovery Athletes can choose their level intensity here […]

CFC “KELLY” 5 Rounds For Time:400 Meter Run30 Box Jumps (24″/20″)30 Wall Balls (20/14) PureFit: 5 Rounds For Time:200 Meter Run15 Box Step-Ups15 Wall Balls

CFC PART 1: Strict Press Build to a Heavy Set of 3 PART 2: “Lynne’s Twin” AMRAP 20:20/14 Cals or 300m runMax Unbroken Push Jerks (135/95)(95/65)20/14 Cals or 300m runMax Unbroken Strict Pull-ups PureFit DB Strict Press 5 sets of 3 AMRAP 15 14 Cals 10 DB Push Jerks14 Cals 10 Ring Rows

CFCody Team WOD Team of 2:30min AMRAP:12 T2B/K2E/weighted sit ups20 Dbl DB Reverse Lunges (50s/35s) *Switch positions after partner finishes 500/400m Row/run/ski/bike (25/20)

CFCody WOD 10 Rounds For Time:3 Clean & Jerks (155/105)(115/85)200m Run/row/Ski/bike (15/12)1 Round of ‘Cindy’ Cindy =5 Pull ups10 Push ups15 air Squats -30min cap- PureFit WOD 6-8 Rounds:3 DB Clean & Jerks200m run/row/ski/bike (12 cals)1 Rounds of ‘Cindy’ Cindy =5 Pull ups10 Push ups15 air Squats -20min cap-