5:30am Class/ 5:30pm Open Gym All About The Benjamins” AMRAP 30:100 AbMat Sit-ups100 Push-ups100 Reverse Lunges  Every 3 Minutes [Starting at 0:00]:100 Meter Farmers Carry (50’s/35’s)

CFC 5 Rounds x AMRAP 3:21/15 Calorie Row9 Box Jumps (30″/24″)Max Power Cleans Rest 1:30 Between Rounds Round 1: (95/65) Round 2: (135/95) Round 3: (155/105) Round 4: (185/135) Round 5: (225/155) PureFit 5 Rounds x AMRAP 3:12/15 Calorie Row9 Box JumpsMax DB Power Cleans Rest 1:30 Between Rounds

CFC PART 1: Back Squat Build to a Heavy Set of 20 PART 2: “TIPPY TOES” 10 Rounds For Time:10 Toes to Bar10 Burpees100 Meter Run PureFit 7-10 Rounds For Time:10 Sit-Ups10 Burpees100 Meter Run

CFCody WOD Strength – Strict Press-Build to a heavy Single Conditioning –20min AMRAP:400m Run/row/ski/bike (24/20)Max Unbroken Strict Press (60% of heavy single from strength)-choose a weight that allows for at least 10reps each round PureFit WOD Strength – DB strict PressBuild to a heavy single Conditioning16min AMRAP:400m Run/Row/Ski/Bike (24/20)Max Unbroken DB strict press -choose a […]

CFCody WOD Strength – Back Squat (15-20min)-Build to a heavy Single- Conditioning15min for Total Reps:5 min: Machine4 min: Air Squats3 min: Double Unders/Single Unders2 min: Toes to Bar/knee raises/weighted sit ups1 min: Burpees *to allow for enough machines, some people can start with 1 min Burpees and work up. Finishing on the machine. PureFit WOD […]