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

CFC 5 Rounds For Time:400 Meter run/row/ski12 Deadlifts (185/135)30 AbMat Sit-ups100 Meter Farmers Carry (50’s/35’s) PureFit 3-5 Rounds For Time:200 Meter 12 KB Deadlifts 15 Sit-ups50 Meter Farmers Carry