CFC 2 rounds for time:10 snatches (125/175 lb)12 bar-facing burpeesRight into…2 rounds for time:10 snatches (75/115 lb)12 bar-facing burpees PureFit 2 rounds for time:10 One arm KB snatches 12 KB-facing burpeesRight into…2 rounds for time:10 One arm K... Continue Reading

Open Gym: 5:30am and 5:3-pm Optional WOD Every 3:00 for 5 rounds:40 double-unders20 wall-ball shots (14/20 lb) (9/10 ft)– Rest the remainder of each interval.– Score is the fastest round.

CFC 1:00 KBS (70/55)(55/35)10 box jump-overs1:00 KBS (70/55)(55/35)10 box jump-overs1:00 KBS (70/55)(55/35)10 box jump-overs1:00 KBS (70/55)(55/35)10 box jump-overs1:00 KBS (70/55)(55/35)10 box jump-overs1:00 KBS (70/55)(55/35) PureFit 1:00 KBS (70/55)... Continue Reading

7:00 – 9:00 a.m. Open Gym Style“Murph”For time:1-mile run100 pull-ups200 push-ups300 air squats1-mile run

CFCody Team WOD Teams of 2:For Time60 synchronized Ab Mat sit ups80/120 Calories 60 T2B56/80 Calories60 Synchronized Strict K2E42/60 Calories *1 person working at a time except for synchro. Running options80/120 = 1 mile run56/80 = 800m run42/60 = 400m r... Continue Reading