CFC Open Gym: 5am and 5:30pm For load:Deadlift1-1-1-1-1-1-1  

CFC 10 rounds for time: 200-m run 5 Pull-Ups 10 Sit-Ups PureFit 10 rounds for time: 100-m run 5 Ring Rows 7 Sit-Ups

CFC 3 sets for load:1 power snatch + 2 overhead squats– Rest 2:00 between sets.– Find a heavy set for today. WOD AMRAP 10:1 power snatch (95/135 lb)1 push-up2 power snatches2 push-ups3 power snatches3 push-upsetc. PureFit AMRAP 12:2 KBS1 push-up100m4 ... Continue Reading

CFCody Team WOD Worlds Toughest Mile!  We will meet at the CHS track between 7:30-8am. Mile starts @ 8am. Invite friends, family and neighbors! put a team together, shorten the distance or take it on by yourself. Lets support a great cause. Registrat... Continue Reading

CFCody WOD 14min AMRAP:2 Wall Walk or 50ft handstand walk10 Front Squats (95/135)100m run2 Wall Walks or 50ft HS Walk20 Front Squats200m run PureFit WOD 14min AMRAP:2 inchworm + push ups or 2 wall walks10 cyclist squats100m run2 inchworm + push ups or 2 w... Continue Reading