CFC Back Squat 2-2-2-2-2 WOD 5 Rds for Time: 5 R/ 5 L Reverse DB lunges 50/35 12 DB Rows R/L PureFit: EMOM x 10 5 Goblet Squats WOD 5 Rds for Time: 5 R/ 5 L Reverse DB lunges 50/35 12 DB Rows R/L

4th of July WOD 7-4-1776 America’s Birthday Bash AMRAP x 20 min 7- Deadlift (245/185) 4- Muscle-Ups/C2B/Pull-Ups 17- Wall Balls 76- Double or Single Unders/300m run/row/ski PureFit: AMRAP x 20 min 7- KB Deadlift 4- Pull-Ups/Ring Rows 17- Wall Balls 76- Single Unders  

No Class today! Happy 4th of July Good Luck to all those participating in the Runners Stampede! Holiday Schedule Monday, July 5 Open Gym from 9-11am ONLY!  There will be an Independence WOD posted but, feel free to use this time as Open Gym for whatever you would like to work on. Happy 4th!

CFCody WOD 5-7 rounds: 5 Front Squats (155/125)(135/95) 5 Burpee Box jumps (24/20) 5 Bar Muscle ups/C2B pull ups/strict pull ups/kip pull ups PureFit WOD 4-6 rounds: 10 DB Front Squats 7 Pull ups/ring rows 5 Burpee Box jumps Schedule Change No Saturday morning(July 3rd) class this week. Good Luck to those participating in the […]

CFCody WOD 3 Rounds: 500 m Row/Ski 15 HandStand Push ups/elevated push ups/ring push ups 400 m run/bike (25/20) cals 15 Slam Balls *Choose 2 different conditioning options….Run/Row/Ski/Bike…each round PureFit WOD 3 Rounds: 500 m Row/Ski 15 push ups 400 m run/bike (25/20) cals 15 Slam Balls Schedule Change No Saturday morning(July 3rd) class this […]