CFC 1min at each station for max reps Push-Ups KB SDLHP Sit-Ups KB Swings Calories/Burpees Rest 1 Min 4 rds PureFit 1min at each station for max reps Push-Ups KB SDLHP Sit-Ups KB Swings Calories/Burpees Rest 1 Min 3 Rds      

CFC 5 Rounds 11 Power Clean (135/95) Run 400 meters PureFit 3 Rounds 15 Air Squat 11 KBS 400 meters

Open Gym 5:30am and 5:30pm Optional WOD Push Press 3-3-3-3-3 Accessory Lifts Single Arm DB Press: 3 x 10/arm Single Arm Bent Over DB Row: 3 x 10/arm

CFC AMRAP 5 min 15/13 Cal or 200m Run Wallballs AMRAP 5 min 15/13 Cal or 200m Run 7 Muscle Up or C2B or Pull-Ups AMRAP 5 min 15/13 Cal or 200m Run Box Jumps PureFit AMRAP 5 min 15/13 Cal 10 Box Step-Ups AMRAP 5 min 15/13 Cal 7 Ring Rows AMRAP 5 min 15/13 Cal […]

CFC Run 600 meters 20 Front Squat (135/95) 10 Bar Facing Burpee Run 400 meters 15 Front Squat (185/135) 15 Bar Facing Burpee Run 200 meters 10 Front Squat (225/155) 20 Bar Facing Burpee PureFit Run 400 meters 20 Squats 10  Burpees Run 200 meters 15 Squats 15  Burpees Run 100 meters 10 Squats 20  […]