On the 5:00 x 5 sets 10 floor press (barbell or DB) Max unbroken T2B , knee ups or 25 sit-ups 200m run -Rest with remaining time PureFit On the 5:00 x 4 sets 10 DB floor press  25 sit-ups 100m run -Rest with remaining time

Open Gym: 5:15am and 5:30pm Optional WOD 5 rounds for time of:400-m run30 box jumps (20/24 in)30 wall-ball shots (14/20 lb) (9/10 ft)– Step down from the box.

CFC For time:15-12-9-6-3Lateral burpees over the bar5-4-3-2-1Squat snatches (125/185 lb) PureFit For time:10-8-6-4-2burpees 10-8-6-4-2Alternating DB snatches

CFC  800m run 5 Rounds Cindy 400m run 3 Rounds Cindy 200m Run 1 Round Cindy PureFit 400m run/row 3 Rounds: 5 ring rows + 5 push-ups + 5 squats 250m run/row 2 Rounds:  7 ring rows + 7 push-ups + 7 squats 100m Run/row 1 Round:  9 ring rows + 9 push ups +... Continue Reading

CFCody Team WOD 20min Partner WOD200m run10 Cal bike, row, ski5 Power Snatch (105/155)(75/115)5 OHS -Partner 1 completes run & machine, Partner 2 completes barbell work. -Switch when both teammates are done.