CFC On the 2:00 for 20:00 (Last set starts at 20:00) 1 Power Clean + 1 Hang Clean (add weight every 3 sets)(last sets should be 80%+) 10 Cals or 100m Run (intensity = 90%+) PureFit Strength EMOM 5: 3 DB Squats (add wt) 7 rounds for reps: 1:00 max burpees or up-downs or cals […]

CFC 10 rounds for time: 5 back squats (155/225 lb) 3 devils press PureFit AMRAP x 12 5 devils press or 5 double DB thrusters 10 box step-ups 14 wall ball sit-ups

Open Gym: 5am and 5:30pm Optional WOD For time:30-24-18GHD hip extensions30-24-18KB DL15-12-9

CFC AMRAP x 15: 3 rope climbs (15/15 ft) or 5 ground to standing or 10 pull-ups Zercher or front-rack carry (200 ft) Finisher: 8 rounds: :20 hollow rock :10 rest PureFit 5 rounds for time: 10 Ring Rows or 5 ground to standing front-rack carry (200 ft) Finisher: 8 rounds: :20 hollow rock or […]

CFC 3 RDS15 high box jump-overs (24/30 in)50 air squats400-m run (row/ski- 500/400)(Bike 24/20)   Pure Fit: 3 RDS10-15 up-downs35 air squats300m