CFCody WOD 5-6 Sets: 200m Run/Row/Ski 7 Hang Squat Cleans (115/85)(95/65) …rest 90 sec b/t sets… *The goal is to maintain the same pace for each set. If you are unable to hold the same pace by the 5th set, do not complete the 6th set. PureFit WoD 5-6 sets: 200m Run/Row/Ski 7 DB Hang […]

Teams of 2: 5000m Row Partner 1: Row Partner 2: 14 DB Snatch + 7 Box Jumps Break up rowing however you choose.  Partner 2 completes the reps and rests until it is their turn to row.  

CFC As many reps as possible in 18:00 3 Burpees 3 KBS 55/35 6 Burpees 6 KBS 9 Burpees 9 KBS Continue adding 3 reps to each exercise until time expires PureFit As many reps as possible in 15:00 3 Burpees 3 KBS 55/35 6 Burpees 6 KBS 9 Burpees 9 KBS Continue adding 3 […]

CFC Strict Press 1-1-1 4 Rds 15 DB Thrusters 400m Run PureFit 3 Rds 10 DB Thrusters 400m

5:30am 30 Clean and Jerks for time 135/95 5:30pm Open Gym Running prep class (sign up at CFC)