Open Gym: 5:15am and 5:30pm Optional WOD 6 rounds for time:200-m run12 box jump-overs (24/30 in) Score: 

CFC 40-30-20 reps for time:Single-leg squats or lungesToes-to-bars/ knees-to-elbows/ weighted sit-ups 400m after each round PureFit 30-20-10 reps for time:LungesSit-Ups 200m after each round  

CFC 5 x 3:00 rounds:300/400-m row + 10 KB swings (53/70 lb)Max push-ups– Rest 1:00 between rounds. PureFit 5 x 3:00 rounds:300-m row + 10 KB swings Max push-ups– Rest 1:00 between rounds.

Due to the loss of Dan Hunter we are postponing the Amazing Race that was scheduled for today. We will set a new date ASAP. Thanks for understanding!! CFCody Team WOD On a 30min Clock with a partner: Machine of choice for Distance -Trade off as desired -S... Continue Reading

CFCody WOD 12min AMRAP:100m Single arm KB/DB suitcase carry (53/70)7 R-arm KB/DB snatch7 L-arm KB/DB snatch*goal is to use the same weight for the carry and snatch FinisherNot for time100 KB/DB side bends PureFit WOD 12 min AMRAP:100m single KB/DB suitcas... Continue Reading