CFC Every 4:00 for 5 rounds:400/500-m row or Ski, 400 Run, 24/20 Bike– Rest the remaining time in the interval.– Score is slowest interval. PureFit Every 4:00 for 5 rounds:300/400-m row or Ski, 300 Run, 20/15 Bike– Rest the remaining time in the int... Continue Reading

CFC For time:45 deadlifts (155/225 lb)45 handstand push-ups MOVEMENT SUBSTITUTIONS MOVEMENT SUBSTITUTION Deadlift Load, sumo deadlift, kettlebell deadlift Handstand push-up Reps, pike push-ups, dumbbell shoulder press PureFit 4 rds 200m Row10 KB deadlifts... Continue Reading

CFCody Team WOD Teams of 2: 25min AMRAP: 20 Thrusters (135/95)(95/65)30 partner med ball sit ups400m Run/row/ski/Bike (12/10) – Together   *Run together. Divide all other reps however, one person working at a time.  

CFCody WOD Open WOD 24.1 For time: 21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpe... Continue Reading

CFCody WOD Strength/SkillEvery 2 min x 61 clean & Jerk -Build each set- 10 min AMRAP:5 50ft Shuttle runs (25ft down, 25ft back)10 Dbl DB Push jerks (50s/35s)20 Box Jumps (24/20) PureFit WOD 14min AMRAP:5 50ft shuttle runs10 Dbl DB clean & Jerks15 ... Continue Reading