CFC PART 1: Strict Press Build to a Heavy Set of 10 PART 2: “GREAT BALLS OF FIRE” AMRAP 15:Calories or 200m Run On the Minute [Starting at 0:00]:10 Wall Balls (20/14) PureFit PART 1: Strict DB Press Build to a Heavy Set of 10 AMRAP 12-15:Calories  On the Minute [Starting at 0:00]:10 Wall Balls

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 […]