CFC EMOM 8:2 heavy snatch balances AMRAP 7:5 overhead walking lunges (75/115 lb)7 KB swings (53/70 lb)7/9-cals PureFit AMRAP 12:5 RT arm Single DB overhead walking lunges + 5 Lft arm Single DB overhead walking lunges                      7 KB s... Continue Reading

CFC For time:15-12-9-6-3 reps of:Deadlifts (155/225 lb) DB Floor Press Pull-Ups PureFit For time: 15-12-9-6-3 reps of: KB Deadlifts DB Floor PressRing Rows

CFCody Team WOD For Time:400m Run/Row/Ski/Bike (20/24) cals10 Rounds400m Run/Row/Ski/Bike8 Rounds400m Run/Row/Ski/Bike6 Rounds400m Run/Row/Ski/Bike4 Rounds -partners run together-Complete an entire Round then switch with partner -30min cap- Rounds =3 Burp... Continue Reading

CFCody WOD 5 Rounds:16/20 Calories/400m run15 Front Rack Lunges (55/75) PureFit WOD 4-5 Rounds:20 Calories/300m run12 Lunges (6 each leg)12 med ball sit ups

CFCody WOD 5-10-15-20-25C2B pull upsSingle DB Push Press (35/50)-Complete 30 Double unders/single unders after each round--switch arms on press as desired C2B pull up progressionJumping chest to barkipping chin over the barBanded kipping chest to barBande... Continue Reading