Active Rest Day!!!! Open gym 5:30 a.m. & 5:30 p.m.

CFC WOD For Time: 25-20-15-10-5 Wallballs 20/14lb Kettlebell Swing 53/35lb Burpees PureFit 15-12-9-6 Wallball KBS Burpees *200 M Run/Row/Ski after each set      

CFC WOD For Time: 10 Push Jerks 155/105 lbs 80 Double Unders 8 Push Jerks 60 Double Unders 6 Push Jerks 40 Double Unders 4 Push Jerks 20 Double Unders Finisher:  2-3 Rounds:  Rest 1 minute btwn sets :30 right side plank :30 center plank :30 left side pl... Continue Reading

Team WOD Teams of 2: Buy In: 800 meter run/row/ski/Bike cals (50/40)(each) 6 Rounds Each: 8 DB Right arm OH Walking Lunges (55/35)(35/25) 6 DB Snatch (55/35)(35/25) 8 DB Left Arm OH Walking Lunges Buy Out: 150 Wall Balls (divide up however)  

CFCody WOD 5 sets 20 Calories 10 Thursters (135/95)(95/65) 5 Muscle ups/C2B pull ups/strict pull ups -rest 1 min after each set- PureFit WOD 14 min AMRAP: 15 calories 10 DB thrusters 5 pull ups/ring rows