CFC Overhead Squat 5 Rep max WOD For Time [10 Minute Cap]:750/700 Meter Row50 Overhead Squats (95/65)25 Bar-Facing Burpees PureFit For Time: 3 Rounds400 Meter Row15 Goblet Squats5 Burpees 15 min. Cap

Team WOD Teams of 2-3:25min AMRAP: 90 Power Snatch (95/65)(65/45)90 Burpee Box Jump Overs (24/20)60 Power Snatch (115/85)(95/65)60 Burpee Box Jump Overs30 Power Snatch (135/95)(115/85)30 Burpee Box Jump overs -With time left over in 25min go directly into... Continue Reading

CFCody WOD Strength – Clean & Jerk1RMWOD30-20-10C2B Pull ups3-2-1Rounds of DB DT(50s/35s)(35s/25) DB DT= (DB in each hand)12 Deadlifts9 Hang Power Cleans6 Push jerks C2B Pull ups SubsChin over the bar pull upsBanded C2B pull ups15-10-5 Strict Pu... Continue Reading

CFCody WOD 5 Rounds For Time: (40min Cap)800m Run/1000m Row/Ski/2000m Bike30 Push ups/Floor Press1000/900m Bike/400m Run/500m Row/Ski *choose 2 different conditioning modalities each round PureFit WOD 4 Rounds: (30min Cap)10 Floor Press600m Row/Ski/1000m ... Continue Reading

Active Recovery Day Open Gym 5:00am & 5:30pm Optional WOD Strength – Strict Press5 RM WOD5 Rounds:20/15 Calories10 Thursters (115/85)(95/65) -15min Cap- Extra Credit3 sets:30 sec KB Right Side Plank:30 sec KB Left Side Plank50ft DB Death March -... Continue Reading