Teams of 2: 3 rds for time 1000m Row 70 Wall-balls 50 Burpees 1 person working at a time

CFC AMRAP x 20:00 2 MU’s 4 HSPU’s 8 Alt. DB Hang Snatch (heavy) PureFit AMRAP x 14:00 2 Push-Ups 4 Wall-Balls 8 Alt. DB Hang Snatch MWOD PreWOD: Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand t... Continue Reading

CFC On a 12:00 clock work to: A heavy 5 rep DL Christine 3 rds 500m Row 12 Deadlifts (body weight) 21 Box Jumps (20″) PureFit 3 rds 250m Row 10 KB Deadlifts 14 Box Jumps MWOD *** This is important prep for all 3 movements today, do the work!!!  Pr... Continue Reading

Rest Day! Open Gym= 5:30am and 5:30pm Mobility= 5:30am

CFC AMRAP x 7:00 1-2-3-4-5…..and so on MU’s 2-4-6-8-10…..and so on Hang Power Cleans (155/105)(115/75) Rest 3:00 AMRAP x 5:00 Pick up where you left off   PureFit AMRAP x 7:00 1-2-3-4-5…..and so on Ring Rows 2-4-6-8-10….... Continue Reading