CFC Open Gyms: 5:30am and 5:30pm WOD AMRAP 5:Buy-In: 50/35 Calorie RowInto Max Rounds:30 Double Unders15 Front Squats (95/65) Rest 5 Minutes AMRAP 5:Buy-In: 40/30 Calorie RowInto Max Rounds:30 Double Unders10 Front Squats (135/95) Rest 5 Minutes AMRAP 5:B... Continue Reading

10 Rounds For Time:10 Toes to Bar10 Burpees100 Meter Run Time Cap: 30 Minutes PureFit 5-7 Rounds For Time:10 Sit-Ups10 Ring Rows100 Meter Run Time Cap: 20 Minutes

CFC Back SquatOn the 2:00 x 5 Sets:2 Back Squats AMRAP 8:  1 Wall Walk or Rope Climb or 5 Ring Rows+5 Sit-Ups2-4-6…Thrusters (75/55) PureFit: AMRAP 20:20 single-unders15 burpees10 kb deadlifts – Rest 2:00 between rounds.

CFCody Team WOD Team BadgerTeams of 2:3 Rounds:30 Squat Cleans (95/65)(75/55)30 Pull ups800 m Run/Row/Ski *1 person working at a time on reps, Run together.  -30min cap-

CFCody WOD Strength – Power SnatchOn the 2 min x 5:3 Reps WODFor Time (12min Cap)500/450m Row/400m Run/Bike (24/20) cals30 Power Snatch (135/95)(95/65)500/450m Row/400m Run/ Bike (24/20) cals PureFit WOD 3-4 Rounds:20 Push ups30 KBS40 Sit ups200m Ru... Continue Reading