Happy St. Patricks Day! 5:30am Class 5:30pm Open Gym Fran 21-15-9 Thrusters (95/65) Pull-Ups  

CFC 14-12-10 C2B Pull-Ups Burpees T2B/K2E/WallBall Sit-Ups Squat Snatch (95/65) PureFit 18-14-10 WallBall Sit-Ups Burpees KBS

CFC AMRAP: 15:00 400m 15 Push-Ups 15 Deadlifts (155/105) PureFit AMRAP: 15:00 200m 15 Push-Ups 15 KB Deadlifts

CFCody Team WOD ‘Team Grettel & Ingrid’ 400 meter run/row/ski 10 Rounds of Grettel: (5 each) 3 Clean & Jerks (135/95)(95/65) 3 Burpees over the bar 400 meter run/row/ski 10 Rounds of Ingrid: (5 each) 3 Power Snatch (135/95)(95/65) 3 Burpees over the bar 400 meter run/row/ski *Teammates will run/row/ski together, one person working at […]

WOD: Open 21.1 For Time: 1-3-6-9-15-21 Wall Walks 10-30-60-90-150-210 Double-Unders Time Cap: 15 minutes Prior to starting the workout, the athlete will need to mark two lines on the floor for the Wall Walks (see Movement Standards section). This workout begins with the athlete standing behind the furthest line from the wall and facing the […]