Class 5:30am Open Gym 5:30pm PART 1: Overhead Squat [ALL TRACKS] Build to A Heavy Single Overhead Squat *Score = Heaviest Load PART 2: “Sunny and 75” [TRAIN & COMPETE] For Time:75 Overhead Squats (95/65)Every 3 Minutes [Starting at 0:00]:400 Meter Run

CFC 5 Rounds For Time:20/15 Calorie 30 Hand Release Push-ups60 Double Unders PureFit 5 Rounds For Time:15/10 Calorie10 Hand Release Push-ups30 Single Unders

CFC PART 1: Deadlift [ALL TRACKS] Build to A Heavy Single Deadlift *Score = Heaviest Load PART 2: “Built DifferenT” [COMPETE] For Time:30 Chest to Bar Pull-ups3 Rounds of Dumbbell “DT”20 Chest to Bar Pull-ups2 Rounds of Dumbbell “DT”10 Chest to Bar Pull-ups1 Rounds of Dumbbell “DT” Dumbbells: (50’s/35’s) 1 Round of “DT” =12 Double […]

CFCody Team WOD Teams of 2: 35 min AMRAP:1000m Row/Ski/Bike (50/40) *switch every 250m or 25/20 cals30 Alternating DB Snatch (50/35)10 Wall Walks30 DB Overhead walking Lunges (50/35)200m partner med ball run*run together, switch ball @ 100m *Divide reps up however, one person working at a time other than med ball run.

CFCody WOD 3 Rounds:500/400m Row400m Run30 T2B/K2E/weighted sit ups PureFit WOD 3 Rounds:300m Row/ski200m Run/8 shuttles20 med ball sit ups