“RJ” in teams of two 5 rounds of;    800m run/row    5 rope climbs    50 push ups ***break up however you’d like, one person works at a time even on the run or row*** Mobility WOD suggestions:  Anterior shoulder smash with barbell – Lying on your back, place the sleeve of the barbell where […]

TRIPLE AMRAP AMRAP x 5 21-15-9 Power snatch (75/55)(55/45) Pullups ***rest 5 minutes*** AMRAP x 5 21-15-9 Overhead squats (75/55)(55/45) Toes to bar ***rest 5 minutes*** AMRAP x 5 21-15-9 Thrusters (75/55)(55/45) Burpees PUREFIT  AMRAP x 4 12-9-6 SlamBall Pullups ***rest 2 minutes*** AMRAP x 4 12-9-6 Banded Overhead squats K2E ***rest 2 minutes*** AMRAP […]

CFC WOD “Elizabeth”    21-15-9    Squat cleans(135/95)    Ring dips    ***scale weight on cleans, and push up or box dips are variations for ring dips*** Core Work:  3 Rounds    20 dead bugs    :20 side plank on each side    20 Russian twist PUREFIT 2 Rounds :  15-12-9 Med Ball Squat Cleans Mountain […]

Mobility & Open Gym 5:30 a.m. Open Gym 5:30 p.m. CFCody Nutrition class TONIGHT @ 5pm

CFC WOD 3 Sets of:    2 rounds for time    20/15 cal bike or row    20 db/kb push press (50/35)(35/20)    50 double unders **score time of each set** ***rest 2 minutes between sets*** PUREFIT 2-3 Sets of: 2 rounds for time 10 Cal bike/row 15 db/kb pushpress 30 singles **score time of […]