CFC 5 Rounds For Time:20 Pull-ups30 Sit-ups400 Meter Row50 Double Unders Rest 2 Minutes PureFit 5 Rounds For Time:15 Ring Rows20 Sit-ups400 Meter Row50 Single Unders Rest 2 Minutes

CFC Run 1 Mile/ Row/ Ski 1600m FRONT SQUAT 5 Sets of 2 Front Squats PureFit Run 1 Mile/ Row/ Ski 1600m FRONT SQUAT 5 Sets of 2 Front Squats

CFCody Team WOD Teams of 2-3:25min AMRAP:90/70 calories60 toes to bar/knee raises30 Power Snatch (135/95)(95/65) *one person working at a time.

CFCody WOD ‘Cindy on the run’20min AMRAP:5 Pull ups10 Push ups15 air squats *Every 2min complete 200m run/row/ski/bike (12/10) cals PureFit WOD ‘Cindy on the run’20min AMRAP:5 Pull ups/ring rows10 Push ups15 air squats *Every 2min ... Continue Reading

CFCody WOD 25min AMRAP:50 Ab Mat sit ups40 Box Jumps (24/20)30 Front Rack Reverse Lunges (75/55)20 Push Press (75/55)100m Farmers Carry (50s/35s) PureFit WOD 20min AMRAP:50 Ab Mat sit ups40 Box Jumps30 DB front rack reverse Lunges20 DB Push Press100m farm... Continue Reading