CFCody WOD Strength – Dead stop Deadlifts5 sets of 5-build each set if can*Dead stop = 1 sec pause at the bottom of each rep (plates on the ground) Conditioning15min AMRAP:1 Deadlift (225/155)(155/105)1 Pull up1 Dbl DB Thrusters (50s/35s)(35s/20s)2,... Continue Reading

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