CFC AMRAP 12:8/10-cal row8 handstand push-ups/shoulder press PureFit AMRAP 10:8/10 Calorie Row8 DB shoulder press8 Sit-Ups

Chad 1000X 1000 Weighted box step-ups (45/35) 20in box Come support Down Range Warriors.  Donations accepted and all proceeds with go to DRW. Class times:  5:15am-7:15am 8:30am-10:30am 4:30pm-6:30pm

CFCody Team WOD 3 Rounds with a partner:90 Med Ball Squats80 Calories70 Med Ball sit ups-1 person working at a time, divide reps however. 

CFCody WOD Strength/SkillEvery 2 min x 5:3 Snatches-Add weight as mechanics allow 5 Rounds:8 Ground 2 Overhead10 Bar facing Burpees PureFit WOD 4 Rounds:400m Run/Row/Ski/Bike (20)14 DB Snatch7 up downs/burpees

CFCody WOD 4 rounds:1 min: KBS (35/53)1 min: Double Unders/Single unders1 min: Pull ups1 min: rest Chad1000X WOD prep200 step ups with or without weight (20inch box)-you choose the weight PureFit WOD 4 Rounds:1 min: KBS1 min: Single Unders/plate taps1 min: ring rows/pull ups1 min: rest Chad1000X WOD prep150 step ups with or without weight-you […]