CFC Pre-workoutEMOM x 53 touch and go snatches On a 10:00 clock:250 double-unders50 chest-to-bar pull-upsMax-reps thrusters (105/155 lb) PureFit On the 3:00: 4-5 rds50 single-unders 10 ring rows 1 shuttle run (up and back the long way) Max-reps DB thruste... Continue Reading

CFC AMRAP 12:2 wall-ball shots (9/10 ft) (14/20 lb)2 box jump-overs (20/24 in)2 burpees– After every round add 2 reps to each movement. PureFit AMRAP 12:2 wall-ball shots 2 box step-ups2 up-downs or burpees– After every round add 2 reps to each movem... Continue Reading

CFCody Team WOD Teams of 2:5 Rounds:24 Double Unders/50 single unders19 T2B/K2E/weighted sit ups2 Clean & Jerks (135/205)400m Run/Row/Ski/Bike (20/24) -Complete Double unders & 400m together-Divide T2B & Clean & jerks however

CFCody WOD Every 2min x 8:15 Wall BallsMax Cal row with remaining time-rest 2min between sets- PureFit WOD Every 2min x 6-8:12 Wall BallsMax Calorie Row-rest 2min between sets-

CFCody WOD 16min AMRAP:20/25 Calorie Bike/Row/Ski/Bike/400m Run15 Box Jumps (20/24)3 Rope Climbs or 6 Devils Press (25s/35s) PureFit WOD 16min AMRAP:20 Calories/300m Run15 Box Step Ups12 DB clean & press (6 each arm)