STRENGTH Every 2 minutes for 14 minutes 1 Hang Squat Snatch + 1 Squat Snatch *build in weight each round, you can drop the bar between reps, squat if mobility and technique allow otherwise power snatch CFC WOD 7 minutes of: 15 KBS 70/55, 55/35 15 Burpees PUREFIT WOD 12 MIN AMRAP: 10 KBS 10 […]

Rest Day. Open Gym times 5:30 a.m. & 5:30 p.m.

WOD 5 Rounds: 4 Wall Walks 8 Strict Pull-ups (scale with bands, ring rows, or db rows) 16 Reverse Lunges PUREFIT WOD 5 Rounds: :30 Handstand hold/plank 8 Pullups 16 Reverse Lunges FINISHER Tabata: 4 Min Hollow Hold!!!!

WOD 20 Minute AMRAP: 10 Broad Jumps 15 SDLHP 135/95, 95/65 200M Run/Row/Ski PUREFIT 15 Minute AMRAP: 10 Squat Jumps/Squats 10 KB SDHP 200M Run/Row/Ski

CFCody Team WOD 50-40-30-20-10 DB Lungesters Box Jumps Slam Balls *After each set run 400 meters together