Teams of 2: 50 Devil Presses 100 Box Jumps 150 Wall-Balls 1 mile run together Time Cap: 30 minutes

CFC PART 1: Bench Press 5 Sets of 5 Bench Press PART 2: “Cement Shoes”[ALL TRACKS] On the 3:00 x 7 Rounds:400 Meter Run or 500m Ski/Row1 Unbroken Set of Toes to Bar PureFit On the 3:00 x 7 Rounds:200 Meter Run or 250m Ski/Row1 Unbroken Set of ... Continue Reading

CFC 8 Rounds of:AMRAP 2:Calories or 400m Run AMRAP 2:30 Dumbbell Snatches (50/35)15 Burpee Box Jumps(24″/20″) PureFit 5 Rounds AMRAP 2:Calories AMRAP 2:10 Dumbbell Snatches 10 Burpees

5:30 am Class Karen 150 Wall Balls 5:30 pm Open Gym

CFC 5 Sets of 5 Front Squats “Spindrift” AMRAP 18: 500 Meter Row30 Push Press (95/65)100 Double Unders500 Meter Row30 Front Squats (95/65)100 Double Unders500 Meter Row30 Thrusters (95/65)100 Double Unders PureFit AMRAP 15: 500 Meter... Continue Reading