WOD Open WOD: 12.3 AMRAP 18:15 box jumps (20/24 in)12 push presses (75/115 lb)9 toes-to-bars– Step down from the box. PureFit AMRAP 18:12 box step ups10 DB push presses 9 Sit-Ups– Step down from the box.

CFC 4 rounds for time:400-m run21 sumo deadlift high pulls (65/95 lb) PureFit 3 rounds for time:400-m run21 sumo deadlift high pulls

Veteran’s Day WOD Bring a friend, create a team or take this on by yourself! We will provide all the options for you. Come honor these Veteran’s that have or currently are protecting and serving us every day! This will be an open gym style format, so allow enough time to get through the workout. […]

CFCody WOD 16 min AMRAP:400m Run/Row/Ski/Bike (24/20)3 Rounds:15 Push ups10 Pull ups5 Deadlifts (225/155)(185/135) PureFit WOD 16min AMRAP:400m run/row/ski3 Rounds:15 push ups10 ring rows/pull ups5 KB deadlifts

CFCody WOD 4 Rounds:400m run/row/ski/bike (24/20)1min cumulative plank hold4-3-2-1rope climbs Rope Climbs subs2 devils press = 1 climb2 lay to stand = 1 climb2 renegade rows = 1 climb2 strict pull ups = 1 climb PureFit WOD 3-4 Rounds:400m Run/row/ski/bike (24/20):45-1:00min cumulative Plank Hold6-5-4-3lay to stand