CFC For total reps: 6 sets: :20 calories :10 rest 6 sets: :20 shuttle runs (25 ft)/ wall sits :10 rest 6 sets: :20 double-KB Russian swings (35/53 lb) :10 rest 6 sets: :20 devils press :10 rest 6 sets: :20 T2B :10 rest PureFit For total reps: 5 sets: :20 ... Continue Reading

CFC Open Gym: 5am and 5:30pm For load:Deadlift1-1-1-1-1-1-1  

CFC 10 rounds for time: 200-m run 5 Pull-Ups 10 Sit-Ups PureFit 10 rounds for time: 100-m run 5 Ring Rows 7 Sit-Ups

CFC 3 sets for load:1 power snatch + 2 overhead squats– Rest 2:00 between sets.– Find a heavy set for today. WOD AMRAP 10:1 power snatch (95/135 lb)1 push-up2 power snatches2 push-ups3 power snatches3 push-upsetc. PureFit AMRAP 12:2 KBS1 push-up100m4 ... Continue Reading

CFCody Team WOD Worlds Toughest Mile!  We will meet at the CHS track between 7:30-8am. Mile starts @ 8am. Invite friends, family and neighbors! put a team together, shorten the distance or take it on by yourself. Lets support a great cause. Registrat... Continue Reading