CFC “Waiting List” 3 Rounds For Time:800 Meter Run50 Sit-ups30 Push-ups100 Double Unders Time Cap: 30 Minutes PureFit “Waiting List” 3 Rounds For Time:400 Meter Run20 Sit-Ups15 Push-ups50 Single-Unders

CFC Front SquatOn the 2:00 x 5 Sets:2 Front Squats AMRAP 15:7 Dumbbell Snatches (R)  7 Dumbbell Snatches (L)500/450 Meter Bike 24/207 C2BDumbbell: (70/50) PureFit AMRAP 15:7 Dumbbell Snatches (R)  7 Dumbbell Snatches (L)500/450 Meter Bike 24/207 Ring Ro... Continue Reading

CFCody Team WOD Teams of 2:3 rounds:200m Run400m Run600m Run -One person working at a time, teammate 1 runs 200m then teammate 2 runs 200m … continue this format for all distances.  -35min time cap- Run subs200m –200/180m row/Ski12/10 cal bik... Continue Reading

CFCody WOD On the 2 min x 5:3 Deadlifts-build in weight or stay at challenging weight for 5 sets For Time:10-1 (20 min time cap)Deadlifts (225/155)(185/135)HSPU/Push ups -200/180 m Row after each set Row subs200m Run12/10 cal bike PureFit WOD 10-1KB Deadl... Continue Reading

CFCody WOD On the 2 min x 5:3 Push Jerks-build each set or stay at challenging weight for 5 sets 5-7 rounds:7 calories7 SDHP (95/65)(75/55)7 burpees over the bar/slam balls7 Push Press (95/65)(75/55)7 T2B/K2E-rest 1 min- -24min time cap- -consistency is t... Continue Reading