CFC For time:100 wall-ball shots (14/20 lb) (9/10 ft)400-m run200-ft DB overhead walking lunge (35/50 lb)– Use one DB. PureFit For time:50 wall-ball shots 400-m run100-ft DB overhead walking lunge – Use one DB.

CFC For load:1-1-1-1-1Clean and jerk For time:9-7-5:Muscle-upsSquat snatches (95/135 lb) *This is a benchmark wod. If you want to score your time do the WOD before the Clean and Jerks. PureFit For time:18-14-10:Ring RowsDB Alternating Snatches Finisher: 3... Continue Reading

Open Gym 5:15am and 5:30pm Optional WOD 5 rounds for time with a partner:50-calorie row10 wall walks– One person works at a time.– Split the work as needed.

CFC 5 rounds for time:25 Russian KB swing (35/53 lb)100-m KB carry– Use one KB. PureFit 3-5 rounds for time:25 Russian KB swings100-m KB carry– Use one KB.

CFC 4 x AMRAP 3:75 double-unders or 150 single-unders15 burpeesMax-rep toes-to-bars– Rest 1:00 between AMRAPs. PureFit 4 x AMRAP 3:75 single-unders10 burpeesMax-rep PVC Toes to Bar– Rest 1:00 between AMRAPs.