CFC [Team of 3]For Time:2,000 Meter Row15 Rope Climbs1600 Meter Run Break up however you want [Time Cap= 45 Minutes]

CFC On the 4:00 x 5 Rounds:15-12-9Alternating Single Dumbbell Snatches (50/35)Lateral Burpees Over Dumbbell In Remaining Time Max Double Unders PureFit On the 4:00 x 5 Rounds:15-12-9Alternating Single Dumbbell Snatches (50/35)Lateral Burpees Over Dumbbell... Continue Reading

CFC PART 1: Deadlift5×40%, 5×50%, 3×60%, 5×65%, 5×75%, 5×85% PART 2: “THREE STRIKES”AMRAP 12:3 Dumbbell Front Squats (50/35)’s3 Plate Ground to Overhead (45/25)3 Box Jump Overs (24″/20″)6 Dumbbel... Continue Reading

5:30am Class For Time:100 Double Unders 1,000 Meter Row 300-ft. Single Dumbbell Overhead Walking Lunges (50/35) 1,000 Meter Row 100 Double Unders 5:30pm Open Gym

CFC On the Minute x 30 [5 Rounds]:Minute 1: CaloriesMinute 2: Russian Kettlebell Swings (70/53)Minute 3: Shuttle Runs (10 Meters)Minute 4: Ball SlamsMinute 5: Calorie (different machine) or 200m RunMinute 6: Rest PureFit On the Minute x 18 [3 Rounds]:Minu... Continue Reading