CFC PART 1: Deadlift5×40%, 5×50%, 3×60%, 5×65%, 5×75%, 5×85% PART 2: “THREE STRIKES”AMRAP 12:3 Dumbbell Front Squats (50/35)’s3 Plate Ground to Overhead (45/25)3 Box Jump Overs (24″/20″)6 Dumbbell Front Squats (50/35)’s6 Plate Ground to Overhead (45/25)6 Box Jump Overs (24″/20″)9 Dumbbell Front Squats (50/35)’s9 Plate Ground to Overhead (45/25)9 Box Jump Overs (24″/20″)…[Continue To Add […]

5:30am Class For Time:100 Double Unders 1,000 Meter Row 300-ft. Single Dumbbell Overhead Walking Lunges (50/35) 1,000 Meter Row 100 Double Unders 5:30pm Open Gym

CFC On the Minute x 30 [5 Rounds]:Minute 1: CaloriesMinute 2: Russian Kettlebell Swings (70/53)Minute 3: Shuttle Runs (10 Meters)Minute 4: Ball SlamsMinute 5: Calorie (different machine) or 200m RunMinute 6: Rest PureFit On the Minute x 18 [3 Rounds]:Minute 1: CaloriesMinute 2: Russian Kettlebell Swings (70/53)Minute 3: Shuttle Runs (10 Meters)Minute 4: Ball SlamsMinute […]

CFC AMRAP 20:1 Deadlift (405/285)10 Toes to Bar15 Bar-Facing Burpees PureFit AMRAP 17:1 KB Deadlift 10 Burpees15 Sit-Ups

CFCody Team WOD Teams of 2:3 Rounds:250m Row/run/ski/bike (12/10) cals500m Row/run/ski/bike (24/20) cals750m Row/run/ski/bike (36/30) cals During Rest periodsRound 1: 10 T2B/GHD/weighted sit upsRound 2: 20 T2B/GHD/weighted sit upsRound 3: 30 T2B/GHD/weighted sit ups -25min time cap- *how it works: teammate 1 complete 250m row while teammate 2 completes round 1, then swap. Teammate 1 […]