CFC 1,000-m rowthen…5 rounds of:15 pull-ups7 Snatches (85/135 lb) PureFit 1,000-m rowthen…5 rounds of:50 farmers carry7 power stairs    

CFC Every 3:00 for 10 rounds:10 DB push presses (35/50 lb)8 shuttle runs– Rest the remainder of the interval.– 1 shuttle run is 25 ft out and back.– Use two dumbbells. PureFit Every 3:00 for 5 rounds:10 DB push presses 5-8 shuttle runs– Rest the ... Continue Reading

Open Gym: 5:00am and 5:30pm WOD Deadlift 5-5-5-5-5

CFC 30-20-10 reps for time:Front-rack reverse lunges (95/135 lb)Knees-to-elbowsCalorie’s PureFit 30-20-10 reps for time:DB Front-rack reverse lunges Russian twistsCalorie’s  

CFC From 0:00-10:00:1,600-m run for time 10:00-20:00:Build to a 5-rep-max bench press or floor press   From 0:00-10:00:1,000-m  10:00-20:00: AMRAP5 DB floor press + 7 ring rows + 10 sit-ups