CFCody WOD Pre-WOD3 Sets:7 deadlifts-build to workout weight or slightly over “Diane”21-15-9Deadlifts (155/225)Handstand push ups *This is a Glory Board WOD. in order to get on the Glory Board this must be completed as prescribed.  HSPU progr... Continue Reading

AMRAP 20 with a partner:calories– Switch as needed.

CFC For time:50 box jumps (20/24 in)50 jumping pull-ups50 KB swings (26/35 lb)50 walking-lunge steps50 knees-to-elbows50 push presses (35/45 lb)50 GHD hip extensions50 wall-ball shots (14/20 lb) (9/10 ft)50 burpees50 double-unders PureFit For time:30 ring... Continue Reading

CFC 5 rounds for time:200-m run10 strict handstand push-ups PureFit AMRAP x 15:00 10 box step ups200-m10 DB floor press      

Open Gyms: 5:30am and 5:30pm Optional WOD 21-15-9 reps for time of:Thrusters (65/95 lb)Pull-ups