5:30am Class 5: 30pm Open Gym 5 Rounds For Time:9 Double Dumbbell Push Jerks12 Double Dumbbell Hang Power Cleans15 Double Dumbbell Deadlifts45 Double Unders Rest 1 Minute Between Rounds

CFC AMRAP 20:2 Rounds of “Nate”200 Meter Run 1 Round of “Nate” =2 Ring Muscle Ups or 7 Pull-Ups or 10 Ring Rows4 Handstand Push Ups8 Kettlebell Swings (70/53) PureFit AMRAP 20:2 rds of:2 Ring Rows 4 Push Ups8 Kettlebell Swings 200 ... Continue Reading

CFC For Time50-40-30-20-10:Front Rack Reverse Lunges (45/35)AbMat Sit-upsCalories PureFit: For Time30-25-20-15-10:Front Rack Reverse Lunges (45/35)AbMat Sit-upsCalorie Row

Team WOD Teams of 3: Congo line style5 rounds:15/12 Calories12 Box Jumps9 Russian KBS (70/55)(55/35)6 shuttle sprints or 200m run *each teammate will complete 5 rounds, following each other.

CFCody WOD “Hollyman”30 rounds:5 Wall Balls3 HSPU/push ups/DB seated press1 Power Clean (205/135)(185/105)(135/85) -30 min time cap- Workout Options1 – as written2- with a Partner: break up reps/rounds as desired3- Half reps PureFit WOD ... Continue Reading