CFC On the 4:00 x 5 Rounds:15-12-9Alternating Single Dumbbell Snatches (50/35)Lateral Burpees Over Dumbbell In Remaining Time Max Double Unders PureFit On the 4:00 x 5 Rounds:15-12-9Alternating Single Dumbbell Snatches (50/35)Lateral Burpees Over Dumbbell In Remaining Time Max Single Unders

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