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  

CFC 10 rounds for time: 200-m run 5 Pull-Ups 10 Sit-Ups PureFit 10 rounds for time: 100-m run 5 Ring Rows 7 Sit-Ups

CFC 3 sets for load:1 power snatch + 2 overhead squats– Rest 2:00 between sets.– Find a heavy set for today. WOD AMRAP 10:1 power snatch (95/135 lb)1 push-up2 power snatches2 push-ups3 power snatches3 push-upsetc. PureFit AMRAP 12:2 KBS1 push-up100m4 KBS2 Push-Ups100metc.