12 Days of Christmas Fitness Challenge …On the seventh day of Christmas, my true love sent to me, …. Max Hand Release Push-ups in 1 min! CFCody WOD 4 Rounds: 3 Handstand Push up (strict Option) 5 Front Squats (155/125)(125/105) 7 Box Jump Overs (24/20) -Rest 3 min- 4 Rounds: 7 Box Jump Overs (24/20) […]

WOD 1. Fran with a friend Thrusters 1-2-3-4-5-6-7-8-9 (95/65) Pull-ups   1-2-3-4-5-6-7-8-9 *You go, I go style.  You do 1 thruster, I do 1 thruster.  You do 2 thrusters, I do 2 thrusters….  Complete thrusters, then do pull-ups. Rest 2 minutes, change weights 2. Grace with a friend Clean & Jerks 2-4-6-8-10 (135/95) *same you go, […]

12 Days of Christmas Fitness Challenge …On the sixth day of Christmas my true love sent to me, ….2 MINUTES WALL BALL: MAX REPS.   WOD 18 Min AMRAP: 200 M Row/Ski 24 Weighted Situps-bumper Plate 15#/10# 100 M Waiters Carry 55/35 PUREFIT 15 Min AMRAP: 200 M Row/Ski 18 Weighted Situps 100 M Waiters Carry

CFC WOD- STRENGTH 5-5-3-3-1-1-1  Thrusters: building in weight each set ***Every 2 minutes perform the reps by pulling barbell from the floor. 12 Days of Christmas Fitness Challenge ….On the fifth day of Christmas my true love sent to me,… 5 MINUTES OF BURPEES!!!  This is Part 2 of the WOD today! (5 Minutes of rest between […]

Rest Day Open gym times 5:30 a.m. and 5:30 p.m.