CFC For Time: 40 Pull-Ups 40 Front Rack Lunges (95/65) 40 DB Sit-Ups 40 Push Jerks (95/65) PureFit For Time: 30 Ring Rows or DB Bent Over Rows 30 DB Front Rack Lunges 30 Sit-Ups 30 DB Push-Press

We will be having open gym style classes today. 5:30am- 6:30am- 7:30am CFC 4Rds 10 Push-Ups 20 KB Goblet Squats (55/35) 30 KBS

Team WOD Valentines Day WOD Teams of 2: 6 rounds each of: 14 HSPU/push ups 14 DB Thrusters (45/25) 14 Slam Balls (20/14) 14 Deadlifts (225/155) 14 Burpees 14 KBS (75/55)(55/35) 14 DB front rack reverse lunges -One person working at a time.

CFCody WOD 5 sets: 14 calories 7 Squat Cleans (155/105)(105/65) 7 Box Jump Overs …rest 1 min after each set PureFit WOD 2 rounds: 250 meter row 15 goblet squats 15 box jumps/step ups 250 meter row 15 up down/burpees 15 KBS 250 meter row

CFCody WOD 30-25-20-25-10-5 T2B/weighted sit ups/med ball sit up DB Snatch (50/35) PureFit WOD 25-20-15-10-5 weighted sit ups/med ball sit ups DB snatch