CFC WOD 20 Minutes: 1 Muscle-up/ 3 chest to bar pullup/ 3 pullups 1 Power Clean, 185/125 lbs OR 5 reps moderate weight 9/6 Calories *Take the opportunity in this WOD to practice the skill of MU or challenging pullup. PureFit 15 Min AMRAP 5 Pullups 7 Cals 9 Medball Cleans 2 Shuttle Lengths  

Strength Front Squat 5-5-5:  Pulling it off the floor for first rep CFC WOD AMRAP x 12 30 Air Squats 30 Lunges 15 Toes-to-bar/ K2E, Knee-ups, weighted sit-ups 15 Push-ups PureFit AMRAP x 12 12 Air Squats 12 Lunges 12 Turkish Situps (6 on right arm, 6 on left arm) 12 Pushups Optional Finisher: 1000M […]

Active Rest Day!!!! Open gym 5:30 a.m. & 5:30 p.m.

CFC WOD For Time: 25-20-15-10-5 Wallballs 20/14lb Kettlebell Swing 53/35lb Burpees PureFit 15-12-9-6 Wallball KBS Burpees *200 M Run/Row/Ski after each set      

CFC WOD For Time: 10 Push Jerks 155/105 lbs 80 Double Unders 8 Push Jerks 60 Double Unders 6 Push Jerks 40 Double Unders 4 Push Jerks 20 Double Unders Finisher:  2-3 Rounds:  Rest 1 minute btwn sets :30 right side plank :30 center plank :30 left side plank :30 hollow rock PureFit For Time: […]