Fast Filthy 50 AMRAP 20 with a partner:50 box jumps (20/24 in)50 jumping pull-ups50 KB swings (26/35 lb)50 walking-lunge steps50 knees-to-elbows50 push presses (35/45 lb)50 GHD hip extensions50 wall-ball shots (14/20 lb) (9/10 ft)50 burpees50 double-unders– Alternate back and forth every 25 reps, splitting the work evenly.

CFC EMOM 20:Min. 1 | :40 row for caloriesMin. 2 | :40 sit-upsMin. 3 | :40 ring rowsMin. 4 | :40 push-ups– Score is total reps.– Rest the remaining :20 in each interval. PureFit EMOM 16:Min. 1 | :40 row for caloriesMin. 2 | :40 sit-upsMin. 3 | :40 ring rowsMin. 4 | :40 push-ups– […]

CFC Pre-workout build-up: 4 power snatches + 4 squat snatches3 power snatches + 3 squat snatches2 power snatches + 2 squat snatches1 power snatch + 1 squat snatch– Build to a complex load that’s slightly heavier than workout weight. 5-4-3-2-1 reps for time of:Snatch (125/185 lb)100m single arm waiter carry (switch hands as needed) or […]

Open Gym: 5:15am and 5:30pm Optional Wod rx Deadlift5-3-1-5-3-1-5-3-1

  CFCody/PureFit/BodyRox WOD Chad 1000X  1000 box step ups (20 box) (45/35 vest) -Can be done: solo, with a partner, with a team, low box, less or no weight. Schedule Change for the Day 5:15am-7:15am8:30am-10:30am (Babysitting from 8:30-9:30)4:30pm-6:30pm-Classes will be run Open Gym Style, make sure to allow yourself enough time to get through the […]