CFCody WOD 5 Rounds: (30min time Cap)200m Row/Ski10 T2B/K2E/GHD200m Row/Ski30 KBS (55/35)200m Row/Ski10 T2B/K2E/GHD Row/Ski Subs200m Run12/10 Cal Bike PureFit WOD 4-5 Rounds: (20min time cap)200m Row10 Med ball sit us 200m Row15 KBS200m Row10 med ball si... Continue Reading

Teams of 3: On the Minute x 30:8 Burpee Box Jumps (24″/20″)200′ Shuttle SprintMax Calorie Bike * Switch After Full Rounds* Each Teammate Does 10 Rounds * Shuttle sprint is 4 x 50′ or 8 x 25′ based on space  * Score is to... Continue Reading

CFC Kelly 5 rounds for time of:• 400m run• 30 Box Jumps 24/20″• 30 Wall Balls PureFit Kellyish Kelly 3-5 rounds for time of:• 400m run• 15 Box Jumps • 15 Wall Balls

CFC DeadliftOn the 2:00 x 5 Sets:2 Deadlifts 3 Rounds For Time:21 Ball Slams15 Pull-ups9 Floor Press PureFit 3 Rounds For Time:21 Ball Slams15 Box Step Ups9 Floor Press

CFC Open Gym: 5:30am and 5:30pm Push JerkOn the 2:00 x 5 Sets:2 Push Jerks “Boat Grace” [COMPETE & TRAIN] For Time:1,000/900 Meter Row10 Clean & Jerks750/675 Meter Row10 Clean & Jerks500/450 Meter Row10 Clean & Jerks