CFC For time:30 burpees600-m row30 burpees Finisher: 2 rounds:2 Turkish get-ups/side10 single-arm DB bent-over rows/side20 Russian twists PureFit: 4 rounds:2 Turkish get-ups/side or 2 DB thrusters each arm300m20 DB Russian twists

CFCody Team WOD Team of 2-5Congo Line Style – Do not pass the person in front of you25min AMRAP:15 KBS (Heavy)10 Burpees15 Slam Balls (15/20)10 Jumping Lunges (each leg)15 Wall Balls (14/20)-After each team member has completed 2 Rounds run 400m tog... Continue Reading

CFCody WOD 5 Rounds:15 T2B/K2E/weighted sit ups15 Wt Box step ups (choose weight)200m Run/Row/Ski/Bike (10/12) PureFit WOD 4 Rounds:15 weighted sit ups10 KBS200m Run/Row/Ski/Bike (10)

CFCody WOD 20min AMRAP:500m Row/Run/Ski/Bike (25/30)30ft Right Arm DB/KB front rack lunges (35/53)30ft Left Arm DB/KB front rack lunges15 ring rows PureFit WOD 16min AMRAP:400m Row/Run/Ski/Bike (20)10 Right arm DB front rack lunges10 left arm DB front rac... Continue Reading

Active Recovery Day Open Gym 5:15-6:15am5:30-6:30pm Optional WOD “Diane”21-15-9Deadlifts (155/225)Handstand Push ups HSPU subsPike Push upsBox Push upspush upsStanding or seated DB strict press Post WO4 sets::20sec Hollow Rock:10sec rest