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.

CFCody Team WOD Worlds Toughest Mile!  We will meet at the CHS track between 7:30-8am. Mile starts @ 8am. Invite friends, family and neighbors! put a team together, shorten the distance or take it on by yourself. Lets support a great cause. Registration is $20/person, you can register the day of or click HERE to […]

CFCody WOD 14min AMRAP:2 Wall Walk or 50ft handstand walk10 Front Squats (95/135)100m run2 Wall Walks or 50ft HS Walk20 Front Squats200m run PureFit WOD 14min AMRAP:2 inchworm + push ups or 2 wall walks10 cyclist squats100m run2 inchworm + push ups or 2 wall walks20 cyclist squats200m run

CFCody WOD Power Clean 3-3-2-2-1-1-1-1 -Lift every 2min, building in weight each set Finisher 5min with a partner-Max Farmers Carry, switch every 50ft.  PureFit WOD 20 min EMOM:Min 1: 12 KBS (heavy)Min 2: 8-10 Single DB/KB goblet squat clean/power cleanMin 3: 6-8 reverse lunge knee raise (each leg) add weight or notMin 4: 8 Gorilla rows […]