CFC: Amrap x 18:00 7 Muscle-Ups 14 DB Hang Power Cleans 21 Lunges PureFit: Amrap x 18:00 7 Ring Rows 9 KBS 12 Lunges MWOD PreWOD:  place a medium sized band on the pull up bar.  Place the band around your elbow. Roll shoulder down and back to place ... Continue Reading

CFC: Diane 21-15-9 Deadlift (225/155) Hand Stand Push-Ups PureFit: 21-15-9 Two Handed DB Deadlift Seated DB Press MWOD PreWOD:  20 Supermans+ 20 Good Mornings PostWOD:  Lower Back Smash + Monkey Bar of Death

Rest Day: Open Gyms at 5:30am and 5:30pm Mobility at 5:30 am

CFC: 10:00 Running Clock Max Cals Every 2:00 10 Up-Downs including on 0:00 Rest 2:00 Amrap x 10:00 10 Box Jumps 10 DB Bent Over Rows (50/35)(35/20) PureFit: 10:00 Running Clock Max Cals Every 2:00 10 Up-Downs including on 0:00 Rest 2:00 Amrap x 10:00 10 B... Continue Reading

CFC: 4 Rds 75 Double Unders 500/450m 25 Hand Release Push-Ups PureFit: 4 Rds 50 Single Unders 250m 15 Push-Ups