CFC 5:30am class 3 rds 15 DL 5 Push-Press 5 Bar MU Then 1000m Row Then 3rds 15 DL 5 Push-Press 5 Bar MU 5:30pm Open Gym

CFC 4 rds 400m Run 50 Mountain climbers PureFit 4 rds 400m 30 Mountain climbers

CFCody WOD Chief 5 Cycles AMRAP x 3:00 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats Rest 1 min between cycles PureFit WOD 5 Cycles AMRAP x 3:00 3 KBS 6 Push-Ups 9 Air Squats Rest 1 min between cycles  

CFCody Team WOD Teams of 2: 100 Clean & Jerks (135/95) *Athlete 1 can only perform clean & jerks while Athlete 2 is performing consecutive Wall Balls (20/14). When you break on the Wall Ball switch exercises with your partner. *The workout is complete when 100 Clean & jerks are done.

CFCody WOD 5 Rounds: 15 calories/200 meter run 50 Double unders/75 single unders 10 Push Jerks (135/95)(95/65) 10 Slam Balls PUREFIT WOD 4 Rounds: 12 Cals/200 M Run 50 Singles 10 DB Push Press 10 Slam Balls