CFC PART 1: Deadlift Build to a Heavy Set of 20 PART 2: “The Rest Is History” 3 Rounds For Time [20 Minute Cap]:30 Lateral Barbell Burpees20 Hang Power Cleans (115/85)100 Double Unders Rest 1 Minute Between Rounds  PureFit: PART 1: KB Deadlift 3 sets of 10 PART 2: 3 Rounds For Time 10 Burpees15 […]

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)