CFC PART 1: Deadlift Build to a Heavy Set of 5 PART 2: “Peek-a-Boo” AMRAP 13:Buy-In: 1,000 Meter Run With Time Remaining:60 Double Unders10 Dumbbell Hang Snatches (50/35)60 Double Unders20 Dumbbell Hang Snatches60 Double Unders30 Dumbbell Hang... Continue Reading

CFC PART 1: Strict Press Build to a Heavy Set of 10 PART 2: “GREAT BALLS OF FIRE” AMRAP 15:Calories or 200m Run On the Minute [Starting at 0:00]:10 Wall Balls (20/14) PureFit PART 1: Strict DB Press Build to a Heavy Set of 10 AMRAP 12-15:Calor... Continue Reading

5:30am Class/ 5:30pm Open Gym All About The Benjamins” AMRAP 30:100 AbMat Sit-ups100 Push-ups100 Reverse Lunges  Every 3 Minutes [Starting at 0:00]:100 Meter Farmers Carry (50’s/35’s)

CFC 5 Rounds x AMRAP 3:21/15 Calorie Row9 Box Jumps (30″/24″)Max Power Cleans Rest 1:30 Between Rounds Round 1: (95/65) Round 2: (135/95) Round 3: (155/105) Round 4: (185/135) Round 5: (225/155) PureFit 5 Rounds x AMRAP 3:12/15 Calorie Row9 Bo... Continue Reading

CFC PART 1: Back Squat Build to a Heavy Set of 20 PART 2: “TIPPY TOES” 10 Rounds For Time:10 Toes to Bar10 Burpees100 Meter Run PureFit 7-10 Rounds For Time:10 Sit-Ups10 Burpees100 Meter Run