CFC PART 1: Strict Press Build to a Heavy Set of 3 PART 2: “Lynne’s Twin” AMRAP 20:20/14 Cals or 300m runMax Unbroken Push Jerks (135/95)(95/65)20/14 Cals or 300m runMax Unbroken Strict Pull-ups PureFit DB Strict Press 5 sets of 3 AMRAP ... Continue Reading

CFCody Team WOD Team of 2:30min AMRAP:12 T2B/K2E/weighted sit ups20 Dbl DB Reverse Lunges (50s/35s) *Switch positions after partner finishes 500/400m Row/run/ski/bike (25/20)

CFCody WOD 10 Rounds For Time:3 Clean & Jerks (155/105)(115/85)200m Run/row/Ski/bike (15/12)1 Round of ‘Cindy’ Cindy =5 Pull ups10 Push ups15 air Squats -30min cap- PureFit WOD 6-8 Rounds:3 DB Clean & Jerks200m run/row/ski/bike (12 cal... Continue Reading

CFCody WOD Strength – Back SquatHeavy set of 8 Conditioning20 min AMRAP:5/4 cal bike/row/ski100m Farmers Carry (50s/35s)10/8 cal bike/row/ski100m Farmers Carry15/12 Calories100m Farmers Carry….continue to add5/4 calories until 20min cap. PureF... Continue Reading

Active Recovery Day Open Gym – 5:30am & 5:30pm Optional WOD: 20-40-60-80-100Double Unders2-4-6-8-10Hang Power Snatch (115/85)(95/65) immediately into… 30 sit ups + 1000m run30 sit ups + 800m run30 sit ups + 600m run30 sit ups + 400m run30 ... Continue Reading