Open Gyms: 5:15am and 5:30pm Optional WOD 5 rounds for time:2 rope climbs (15 ft)20 burpees40 air squats  

CFC On the 7th day till Christmas CFCody gave to me:2 min Max Wall Balls AMRAP x 15:0010 Hang Power CleansDumbbell walking lunges (50 ft)(1 DB)5 handstand push-ups PureFit AMRAP x 12:0010 DB Hang Power Cleans14 box step-ups10 Push-ups

CFC On the 8th day till Christmas CFCody gave to me:1 mile Run for time For time:21 front squats (125/185 lb)200-m double-DB farmers carry (35/50 lb)15 front squats150-m double-DB farmers carry9 front squats100-m double-DB farmers carry PureFit For time:15 KB goblet squats 100-m double-DB farmers carry 10 sit-ups15 KB goblet squats 100-m double-DB farmers carry 10 sit-ups15 KB goblet […]

CFCody Team WOD Team “Fight Gone Bad”6 rounds:1 min @ each stationWall Balls (14/20)Sumo Deadlift High Pull (55/75)Box Jumps (20/24)Push Press (55/75)Calories-rest 1 min- *Teammates will switch every :30sec in each min*Total reps between both teammates

CFCody WOD On the 9th day till Christmas CFCody gave to me:5min Max Burpees 30-20-10Pistol squatsPull ups -600m run/row/ski/bike (30/36) after each set PureFit WOD 30-20-10Lunges/air squatsring rows -400m Row/run/ski/bike (20) after each round-