Open Gym 5:30am and 5:30pm Optional WOD Push Press 3-3-3-3-3 Accessory Lifts Single Arm DB Press: 3 x 10/arm Single Arm Bent Over DB Row: 3 x 10/arm

CFC AMRAP 5 min 15/13 Cal or 200m Run Wallballs AMRAP 5 min 15/13 Cal or 200m Run 7 Muscle Up or C2B or Pull-Ups AMRAP 5 min 15/13 Cal or 200m Run Box Jumps PureFit AMRAP 5 min 15/13 Cal 10 Box Step-Ups AMRAP 5 min 15/13 Cal 7 Ring Rows AMRAP 5 min 15/1... Continue Reading

CFC Run 600 meters 20 Front Squat (135/95) 10 Bar Facing Burpee Run 400 meters 15 Front Squat (185/135) 15 Bar Facing Burpee Run 200 meters 10 Front Squat (225/155) 20 Bar Facing Burpee PureFit Run 400 meters 20 Squats 10  Burpees Run 200 meters 15 Squat... Continue Reading

Team WOD Teams of 2: Buy in: 800 meter run 30 rounds of: 5 Wall Balls 3 Bupree’s 1 Power Snatch (135/95)(95/65) Buy Out: 800 meter run *Run together *30 Rounds: teammate completes the entire round then switch.

CFCody WOD Strength – 15 min 20 rep Max Back Squat for the day Conditioning 6 min AMRAP: 3 Power Cleans (155/105) 6 T2B/med ball sit ups/weighted sit ups Goal: 9+ Rounds WOD Notes: heavier Power Clean today, these should be quick singles. not so hea... Continue Reading