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: […]

Team WOD Teams of 2: Buy In: 800 meter run/row/ski/Bike cals (50/40)(each) 6 Rounds Each: 8 DB Right arm OH Walking Lunges (55/35)(35/25) 6 DB Snatch (55/35)(35/25) 8 DB Left Arm OH Walking Lunges Buy Out: 150 Wall Balls (divide up however)