CFCody WOD Strength – Overhead SquatsBuild to a heavy 3WOD3 Rounds:1 min @ each movementC2B pull ups/pull ups/Ring rows/DB RowsOverhead Squats (75/55)Double UndersPower Snatch (75/55)Bar Facing burpees -1min rest after each round- PureFit WOD Strength – Goblet SquatsBuild to a heavy 3WOD3 Rounds:1 min @ each movementpull ups/Ring rows/DB RowsGoblet Squats (1 or 2 DB/KB)Single […]

TEAMS OF 2, AMRAP 25:[PARTNER 1]3 Strict Pull-ups6 Power Cleans (115/85)9 Box Jumps (24″/20″) [PARTNER 2]400 Meter Run

CFC Thruster Build to a Heavy 5 “Rust Bucket” AMRAP 15:21 AbMat Sit-ups15 Push-ups9 Thrusters (95/65) PureFit AMRAP 15:21 AbMat Sit-ups15 Push-ups9 DB Thrusters

CFC “Up Down” 3 Rounds For Time:  1,000-800-600 Meter Row  50-40-30 Dumbbell Reps (50/35)’s   5-4-3 Rope Climbs (15′)   Round 1: Deadlifts  Round 2: Bench Press   Round 3: Front Squats  PureFit 3 Rounds For Time:  800-400-200 Meter Row  30-20-10 Dumbbell Reps   Round 1: Deadlifts  Round 2: Bench Press   Round 3: Front Squats 

CFC 5:30am Class and 5:30pm Open Gym [PART 1] Barbell Complex Push Jerk + Split Jerk Build to a heavy. [PART 2] “Duck, Duck, Goose” [COMPETE & TRAIN] 2 Rounds For Time:  400 Meter Run  21 Push Jerks (135/95)  120 Double Unders