CFC AMRAP 4:10 shuttle runs21 toes-to-barsMax power snatches (95/135 lb)2:00 rest AMRAP 4:10 shuttle runs21 toes-to-barsMax overhead squats (95/135 lb)2:00 rest AMRAP 4:10 shuttle runs21 toes-to-barsMax squat snatches (95/135 lb) PureFit AMRAP 10:10 DB si... Continue Reading

Open Gym: 5am and 5:30pm 3 rounds for time:30 GHD sit-ups30 med-ball box step-ups (20/24 in) (14/20 lb)400-m med-ball run

CFC 21-18-15-12-9 reps for time of:DB floor presses (35/50 lb)Gorilla Rows Post-workout skill100 ft of each for 2 sets:Single-arm overhead DB carry, rightSingle-arm DB farmers carry, rightSingle-arm overhead DB carry, leftSingle-arm DB farmers carry, left... Continue Reading

CFC For time:50 pull-ups50 hang squat cleans (65/95 lb)50-cals PureFit For time:50 ring rows or pull-ups30 DB hang squat cleans50-cals

TEAM WODFor time, in teams of 2-4:1,940-m run (together)250 air squats (split reps)48 burpees (split reps)509-m run with one plate (together, share the plate) (35/45 lb)(25/35 lb)101 push presses (75/115 lb)(65/95 lb) (split reps)11 pull-ups (each athlete... Continue Reading