CFCody WOD Shoulder Prep/Pre WOD3 Sets:5 single arm DB overhead squats (R arm)25ft OH DB carry (R arm)5 Single arm DB OH squats (L arm)25ft OH DB carry (L arm)-If you can not hold DB OH during squats, complete squats with DB in front rack. Conditioning15min AMRAP:Min 1: 3 Bar Muscle ups/C2B pull ups/strict pull […]

AMRAP 20 with a partner: Max-cal on any machine – From :00-5:00 and 10:00-15:00, the non-working partner holds a plank. – From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar. – Partners can only accumulate calories if their partner is holding or hanging.

CFC 5 rounds for time:20 med-ball cleans (14/20 lb)10 push presses (95/135 lb) Finisher 3 sets:Single-arm KB farmers carry, right (100 ft)Single-arm KB farmers carry, left (100 ft) PureFit 5 rounds for time:20 med-ball cleans 10 DB push presses  Finisher 3 sets:Single-arm KB farmers carry, right (100 ft)Single-arm KB farmers carry, left (100 ft)

CFC Part 1Every 2:00 x 4 sets:0:30 max-cal  Rest until the clock hits 10:00, and then… Part 25 rounds for time of:200-m run10 pull-ups PureFit Part 1Every 2:00 x 4 sets:0:30 max-cal  Rest until the clock hits 10:00, and then… Part 25 rounds for time of:200-m run10 pull-ups or ring rows

Open Gym: 5:15am and 5:30pm Optional WOD Work to a heavy 1 rep or Max of Bench Press