CFCody WOD 5 x 3min Rounds:15/20 Calorie row/bike/ski/Run 300m20 Alternating DB Snatch (35/50)Max Burpee over the DB with remaining time-rest 1min b/w rounds- Finisher2-3 rounds not for time:8 Windmills (with or without weight) each side5 ATY shoulder drills (each possition) with or without weight PureFit WOD 4-5 x 3min Rounds:15 Calorie row/bike/ski/Run 200m20 Alternating DB […]

CFC AMRAP 20 with a partner:5 handstand push-ups10 alternating single-leg squats15 pull-ups– Partners alternate after each movement.

CFC For time:6-5-4-3-2-1Thrusters (115/165 lb)1-2-3-4-5-6Wall walks– Perform 30 double-unders after each round. PureFit For time:5-4-3-2-1DB Thrusters10-15-20-15-10Calories

CFC For total reps: 6 sets: :20 calories :10 rest 6 sets: :20 shuttle runs (25 ft)/ wall sits :10 rest 6 sets: :20 double-KB Russian swings (35/53 lb) :10 rest 6 sets: :20 devils press :10 rest 6 sets: :20 T2B :10 rest PureFit For total reps: 5 sets: :20 calories :10 rest 5 […]

CFC Open Gym: 5am and 5:30pm For load:Deadlift1-1-1-1-1-1-1