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

CFCody WOD Strength – Strict Press-Build to a heavy Single Conditioning –20min AMRAP:400m Run/row/ski/bike (24/20)Max Unbroken Strict Press (60% of heavy single from strength)-choose a weight that allows for at least 10reps each round PureFit ... Continue Reading

CFCody WOD Strength – Back Squat (15-20min)-Build to a heavy Single- Conditioning15min for Total Reps:5 min: Machine4 min: Air Squats3 min: Double Unders/Single Unders2 min: Toes to Bar/knee raises/weighted sit ups1 min: Burpees *to allow for enough... Continue Reading

Active Recovery Day Open Gym – 5:30am & 5:30pm Optional WOD 5 Rounds:40/30 Calories3 Rope Climbs20 Dbl DB Deadlifts100 m Farmers Carry (50s/35s) -35min Time Cap-

CFCody WOD Strength – Strict Pull up (10min)3 Attempts at a MAX set Conditioning3 Rounds: 500m Row400m Run-rest 3 min- *If you do not run, choose 2 different machines. PureFit WOD 3 Rounds:400m Row300m Run-rest 2-3min- *If you do not run, choose 2 d... Continue Reading