12 Days of Christmas

CFCody WOD 10 Rounds of:2 min AMRAP:15/10 Calories or Shuttle runsMax Burpee Box Jumps (24/20)-rest 1 min- PureFit WOD 8-10 Rounds of:2 min AMRAP:10 CaloriesMax Burpee step ups-rest 1 min-

5:30am Class 5:30pm Open Gym PART 1: Back Squat Build to a Heavy Set of 20 *Score = Heaviest Load PART 2: “Compounding Interest” For Time [15 Minute Cap]:5 Rounds of:30 Double Unders10 Overhead Squats (95/65)[43/29] Directly Into.. 1 Round of:... Continue Reading

CFC AMRAP 7:Power Snatches (115/85)[52/38] On the Minute:7 Toes to Bar Rest 5 Minutes AMRAP 7:Bar-Facing Burpees On the Minute:7 Push Press (115/85) [52/38] PureFit AMRAP 7:KBS On the Minute:7 Sit-Ups Rest 6 Minutes AMRAP 7:Burpees On the Minute:7 DB Push... Continue Reading

CFC 5 Rounds For Time:500/400 Meter Row/Run/Ski15 Box Jumps (30″/24″)10 Pull-Ups Rest 1 Minutes Between Rounds PureFit 4 Rounds For Time:400 Meter Row15 Step-Ups10 Ring Rows Rest 1 Minute Between Rounds