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

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