CFC 3 rounds: On a 1:30 clock:Handstand walk (50 ft) Or 10 HSPU Or 15 Seated Dble DB Press (35/50)Max-reps knees-to-elbows 1:30 rest On a 1:30 clock:Handstand walk (50 ft) or 10 HSPU Or 15 Seated Dble DB Press (35/50)Max-reps walking lunges 1:30 rest Pure... Continue Reading

Open Gym: 5:15am and 5:30pm Optional WOD AMRAP 10:1 power clean (125/185 lb)1 bar muscle-up5/7-cal Echo bike– Add one rep to power cleans and bar muscle-ups until time expires.

4 rounds for time of: 400m run 25 hand release push-ups 50 air squats PureFit: 3 rounds for time of: 400m 15 hand release push-ups 30 air squats

CFC For time:1:00 plank hold30 box jump (20/24 in)100-m DB farmers carry (35/50 lb)1:00 plank hold20 box jump100-m DB farmers carry1:00 plank hold10 box jump100-m DB farmers carry– Use two dumbbells. PureFit For time:1:00 plank hold20 box step-ups100-m ... Continue Reading

CFCody Team WOD 26min AMRAP:26 Box Jump Overs (20/24)26 Power Snatch (65/96)26 Overhead Squat26 Knees 2 Elbows26 Calories-1 person working at a time, divide reps however.