CFC 4 Rds 20 DB Alternating Snatches (50/35) 20 Box Jumps 20 Sit-Ups PureFit 4 Rds 20 DB Alternating Snatches 20 Box Jumps 20 Sit-Ups

CFC 3 Rds 800m Run 20 HSPU PureFit 3 Rds 800m 20 Push-ups

Class 5:30am Every 2 min x 20min 10 Squats 10 Box Jumps 5:30pm Open Gym

CFC Back Squat 2-2-2-2-2 WOD 5 Rds for Time: 5 R/ 5 L Reverse DB lunges 50/35 12 DB Rows R/L PureFit: EMOM x 10 5 Goblet Squats WOD 5 Rds for Time: 5 R/ 5 L Reverse DB lunges 50/35 12 DB Rows R/L

4th of July WOD 7-4-1776 America’s Birthday Bash AMRAP x 20 min 7- Deadlift (245/185) 4- Muscle-Ups/C2B/Pull-Ups 17- Wall Balls 76- Double or Single Unders/300m run/row/ski PureFit: AMRAP x 20 min 7- KB Deadlift 4- Pull-Ups/Ring Rows 17- Wall Balls... Continue Reading