CFC 10 rounds for time:12 KB swings (35/53 lb)30 double-unders or 200m Run– 20:00 time cap. PureFit 10 rounds for time:10 KB swings (35/53 lb)30 Single-unders or 100m Run– 15:00 time cap.

Open Gym 5:30am and 5:30pm Optional WOD 5 rounds for distance::20 row– Rest :40.:30 row– Rest :30.:40 row– Rest :20.:50 row– Rest :10.1:00 row– Rest 1:00.

CFC Strength/SkillEvery 2min x 5:3 Snatches-Use this as an added warm up and to build to workout load. 4 rounds for time:400-m run10 squat snatches (95/135 lb) PureFit 4 rounds for time:300-m 10 Alternating DB Snatches

CFCody WOD For time:for time:30 DB devils presses 1000m Run or 800/1000m Ski or 42/50 cal Bike 50 DB step-ups – Use 2 dumbbells PureFit WOD For time: 3-4 rds7 Up Down DB devils presses 10 DB step-ups 100m 

CFCody Team WOD 30min ClockPlate Carry (45/55)(25/45)-every 100m = 1 rep *1 person working @ a time, complete as many plate carries as possible with your partner. *carry the plate anyway you wish.