CFC 21 – 15 – 9 Box Jumps (24/20) Thrusters (95/65) 15 – 12 – 9 Calorie Row Hang Cleans (95/65) 12 – 9 – 6 Burpees Snatch (95/65) PureFit: 15 – 12 – 9 Box Dips (Tricept) Sumo DL High Pulls 12 – 9 – 6 Calorie Row Banded OHS   Mobility WOD: Double Lacrosse […]

Active Rest Day! Mobility at 5:30am Open Gym at 5:30pm

CFC 5 Rounds of: AMRAP 4: 15 Burpees 20 WallBall AMRAP 10 Meter Shuttles rest 2 minutes PureFit: 3 Rounds of: AMRAP 4: 10 Box Step-Ups 12 WallBall 14 Mtn. Climbers remaining time: 10m Shuttle run or walk Rest 2:00 between rds Mobility WOD 5 minute squat – lower into a good squat(feet 0-15 degrees, feet screwed […]

CFC Hang Squat Snatch Heavy Single “High Heels”  AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double Unders PureFit: AMRAP 9: 6 KB Snatches (3 each arm) 30 Flutter Kicks 30 Single Unders   Mobility WOD   Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand through upper band, thumb up. […]

CFCody WOD Teams of 2: 10 min AMRAP: 8 Handstand push ups/10 push ups 10 hang power cleans (85/115) 4 sprints rest 2 min 10 min AMRAP: 8 cal row 10 alternating KB snatch 4 sprints *one partner completes entire round then switch