CFC 5:30am Class/5:30pm Open Gym WOD 15 Pull-Ups Plank Hold, 1 min 12 Pull-Ups Plank Hold, 1 min 9 Pull-Ups Plank Hold, 1 min 6 Pull-Ups Plank Hold, 1 min 3 Pull-Ups Plank Hold, 1 min

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