CFCody WOD 15 min AMRAP: 8 DB Devils Press 8 DB Step ups (24/20) 100m DB Carry* *Carry = Farmers, Overhead, Front Rack PureFit WOD 13 min AMRAP: 10 Russian KBS 8 weighted Step ups* 100 m DB carry** *Step ups can be done with weight or unweighted ** Carry = Farmers, Overhead, Front Rack

CFCody WOD Every 4 min x 5: 11 Box Jump overs (24/20) 9 Bar facing burpees 7 Front Squats (135/95) 5 Muscle ups/C2B pull ups/pull ups *If you are unable to complete all movement within the 4min time frame, treat this as an 20min AMRAP with the goal of 5 rounds in 20 min *goal= […]

Thanksgiving Day WOD: Happy Thanksgiving to Everyone For Time Appetizer: 1 mile run/1600m Then, 4 Rounds of: Salad Course 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 3 Rounds of: Main Course 7 Handstand Push-Ups 15 Kettlebell Swings (1.5/1 pood) 20 Box Jumps (24/20 in) Then: Dessert 50 Burpees

Reminder to keep signing up for classes. Thanksgiving Turkey WOD signups are open!! CFC For Time: 20 SDLHP 95/65 20 H. P. Cleans 95/65 Run 400m 15 SDLHP 15 H. P. Cleans Run 800m 10 SDLHP 10 H. P. Cleans Run 400m 5 SDLHP 5 H. P. Cleans Run 800m PureFit: For Time: 20 KB […]

CFC/ PureFit Tabata x 16 Min :20 work + :10 rest x 8 rds Max Calories Jumping Lunges Sit-Ups Push-Ups