CFC AMRAP x 21 800m 20 Alternating DB Snatch (50/30) 20 Sit-Ups PureFit 400m 10 Alternating DB Snatch 10 Sit-Ups

CFC 12 Min. to find a heavy 1 rep Back Squat. Not 100% but over 90% AMRAP x 8 15 DL (135/95) 12 Box Jump Overs (24/20) 9 Push-Jerk (135/95) Rest 2:00 AMRAP x 8 15 DL (115/85) 12 Box Jump Overs (24/20) 9 Push-Jerk (115/85) PureFit AMRAP x 8 12 KB DL 8 Box […]

5:30am Class 4 Rds 400m 20 Box Jumps 12 DB H. Squat Cleans 50/30 5:30pm Open Gym

CFC Nutrition Challenge WOD #4 in 2min complete Max set of: Air Squats *Write your total on the board to receive credit for today challenge WOD. 10 Rounds:10 T2B10 Burpees100m Run PureFit Nutrition Challenge WOD #4 in 2min complete Max set of: Air Squats *Write your total on the board to receive credit for today […]

CFC AMRAP x 15 100 DU’s or 200 Singles or 400m Run 100m Double KB Farmers Carry 55/35 PureFit AMRAP x 15 50 Single Unders 100m Double KB Farmers Carry