Rest Day. Open Gym and Mobility 5:30am Open Gym 5:30pm

CFC 5 Sets of: AMRAP x 3:00 5 Snatches (135/95)(95/55) 7 Burpees 9 Jumping Lunges Rest 1 Min. *If you need to complete the Nutrition WOD complete it instead. PureFit: 5 Sets of: AMRAP x 3:00 5 KBS 7 Burpees 9 Jumping Lunges Rest 1 Min. MWOD PreWOD: Should... Continue Reading

CFCody WOD Nutrition Test WOD 14 Min AMRAP: 50 Wall Balls (20/14) 40 Burpees 30 Box Jumps/Step ups 20 Cal Row/Ski/Bike 10 Clean & Jerks (115/85)(85/65) *Use SCORECARD to record EXACTLY how you complete this WO…. size of Ball, Box – step up... Continue Reading

Workout PARTNER WORKOUT IN TEAMS OF 2… 4 ROUNDS FOR TIME 45 Cal Bike/ski/row 25 “Synchro” Plate Ground to OH (45/35)|(25/15) 45 Cal Bike/ski/row 25 “Synchro” med ball Sit-ups *For the bike, athletes share the work…P1 wo... Continue Reading

Open WOD 20.3 For time: 21 deadlifts (225/155)(155/125) 21 handstand push-ups/Hand release Push ups 15 deadlifts (225/155)(155/125) 15 handstand push-ups/Hand release Push ups 9 deadlifts (225/155)(155/125) 9 handstand push-ups/Hand release Push ups 21 ... Continue Reading