Open Gym: 5am and 5:30pm Optional WOD For time:30-24-18GHD hip extensions30-24-18KB DL15-12-9

CFC AMRAP x 15: 3 rope climbs (15/15 ft) or 5 ground to standing or 10 pull-ups Zercher or front-rack carry (200 ft) Finisher: 8 rounds: :20 hollow rock :10 rest PureFit 5 rounds for time: 10 Ring Rows or 5 ground to standing front-rack carry (200 ft) Finisher: 8 rounds: :20 hollow rock or […]

CFC 3 RDS15 high box jump-overs (24/30 in)50 air squats400-m run (row/ski- 500/400)(Bike 24/20)   Pure Fit: 3 RDS10-15 up-downs35 air squats300m 

CFCody Team WOD Teams of 2: Partner 1 completes:4 min:Round 1: Row for caloriesRound 2: Bike for CaloriesRound 3: Ski for Calories 1min rest Partner 2 completes:4 min AMRAP:50 ft Farmers Carry25ft Sled pull (walking forward)15 Wall Balls (14/20)25ft Sled pull (walking backwards) How it works:-both partners are working at the same time. -1 on a […]

CFCody WOD buy in: 1 set of MAX strict pull ups 3 Rounds for Time:400/500m row/run/ski/bike (20/24)40 Ab mat sit ups/GHD sit ups30 alternating DB Snatch (35/55) buy out: 1 set of max pull ups PureFit WOD Buy in: 15 ring rows with :15sec hold at the top of the last rep 3 Rounds for […]