CFC 4Rds 400m 12 Squat Cleans (95/65) 12 Weighted Sit-Ups PureFit 4Rds 400m 10 Wall-Balls 10 Sit-Ups

CFC AMRAP x 12 5 Burpees 10 Ring Dips/Push-Ups/Box Dips 15 KBS (55/35) PureFit AMRAP x 12 5 Burpees 10 Box Dips 15 KBS (55/35)

CFCody Team WOD Teams of 2: 10 min AsMany-METERS-AsPossible -Running, Rowing, Skiing or Biking (cals) *1 person working @ a time, choose any distance. -rest 2 min- 10 min AMRAP of: Cindy 5 Pull ups 10 Push ups 15 Squats -1 person working @ a time, Divide ... Continue Reading

CFCody WOD 5 rounds: 14 cal bike/row/ski/200 meter run 7 Overhead Squats (115/85)(95/65) rest 2 min 5 rounds: 14 cal bike/row/ski/200 meter run 7 SDHP (95/65)(75/55) PureFit WOD 4-5 rounds: 14 cal bike/row/ski/200 meter run 14 DB Front Squats rest 2 min 4... Continue Reading

CFCody WOD EMOM x 16min: min 1: 4 Bar Muscle ups/C2b pull ups/strict pull ups min 2: 40 Double Unders/80 singles/200 m run min 3: 10 DB/KB thrusters (45/25)(35/15) min 4: 10 HSPU/elevated push ups/push ups PureFit WOD EMOM x 14 min: min 1: 5-8 pull u... Continue Reading