5:30am Class and 5:30pm Open Gym PART 1: FRONT SQUATS [ALL TRACKS]Build to Heavy Set of 3 Front Squats *Score = Heaviest Load PART 2: “BRIEF RELIEF” [TRAIN & COMPETE]5 x AMRAP 3:3 Burpee Pull-ups6 Box Jump Overs (24″/20″)9 Wall Balls (20/14) Rest 1:00 Between Rounds.

CFC PART 1: POWER CLEAN [ALL TRACKS] Build to a heavy set of 3 Power Cleans *Score = Heaviest Load PART 2: For Time:15 Hang Power Cleans (185/135)1000 Meters/75 Cals12 Hang Power Cleans (185/135)800 Meters/ 50 Cals9 Hang Power Cleans (185/135)400 Meters/ 25 Cals PureFit: Work to a heavy set of 5 DB Hang Power […]

CFC AMRAP 20:30 Double Unders300-ft. Dumbbell Farmers Carry30 Double Unders20 Handstand Push-ups30 Double Unders100-ft. Dumbbell Front Rack Lunge PureFit: AMRAP 20:20 Single Unders300-ft. Dumbbell Farmers Carry30 Single Unders10 Push-ups30 Single Unders100-ft. Dumbbell Front Rack Lunge

CFCody Team WOD Teams of 2:For Time::30 sec ON :30 sec OFF100 Burpees200 Air Squats300 sit ups200 Lunges100 Push ups -This is a ‘I Go You Go’ format. Partner 1 completes as many burpees as possible in :30sec then Partner 2 goes and partner 1 rests. Continue this format until a combined total of 100 […]

CFCody 5 Rounds:25 T2B/weighted sit ups/GHD50 Double Unders/100 single unders15-12-9-6-3Squat Snatch (115/85)(75/55) *Squat snatch subs*Power SnatchOverhead squats-this is the most technical movement we do, adjust weight or movements to allow for proper mechanics.-choose a barbell weight that you can perform 5 squat/power snatches unbroken PureFit WOD 20 Med Ball sit ups50 single unders15-12-9-6-3DB Snatch