CFC Every 2:00 for 10 rounds:2 snatches + 7-10 Cals– Start light, and add weight as technique allows, working up to a heavy set of 2. PureFit Every 2:00 for 10 rounds:5 KBS + 7-10 Cals

Open Gym: 5:30am and 5:30pm WOD For time:300 m– Rest 1:00600 m– Rest 2:00800 m– Rest 4:00600 m– Rest 2:00300 m

WOD Open WOD: 12.3 AMRAP 18:15 box jumps (20/24 in)12 push presses (75/115 lb)9 toes-to-bars– Step down from the box. PureFit AMRAP 18:12 box step ups10 DB push presses 9 Sit-Ups– Step down from the box.

CFC 4 rounds for time:400-m run21 sumo deadlift high pulls (65/95 lb) PureFit 3 rounds for time:400-m run21 sumo deadlift high pulls

Veteran’s Day WOD Bring a friend, create a team or take this on by yourself! We will provide all the options for you. Come honor these Veteran’s that have or currently are protecting and serving us every day! This will be an open gym style for... Continue Reading