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

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