CFC “Goat Day” Workout Definition On the Minute x 20:  Minute 1: Movement 1  Minute 2: Movement 2 —OR— “Hip Hip Hooray” Workout Definition On the Minute x 20:  Minute 1: 10 Kettlebell Swings + Max Wall Walks Minute 2: Max Box Jump Overs (30″/24″) PureFit On the Minute x 20:  Minute 1: 10 Kettlebell […]

Class 5:30am and Open Gym 5:30pm CFC “Jackie” [15-Minute Window] For Time:  1,000 Meter Row  50 Thrusters (45/35)  30 Pull-ups  KILOS: 20/16 Time Remaining:  5RM Front Squat (From The Floor)

CFC Snatch 3-3-3-2-2-2-1-1-1-1 “Hang Gliding” AMRAP 20: 4 Dumbbell Hang Snatches (Each Arm)  6 Toes to Bar  24 Double Unders  Dumbbell: (50/35)  PureFit AMRAP 20: 4 Dumbbell Hang Snatches (Each Arm)  6 Sit-Ups 24 Single Unders 

CFC 5 Rounds x AMRAP 3:  3 Power Cleans (135/95)  6 Handstand Push-ups  9 Wallballs (20/14)  Rest 1 Minute Between Rounds  PureFit 5 Rounds x AMRAP 3:  3 DB Power Cleans 6 Push-ups  9 Wallballs Rest 1 Minute Between Rounds 

CFCody Team WOD Teams of 2:20 min AMRAP:Teammate 1 –Max Calorie Row/Ski/BikeTeammate 2 – 30′ DB Front Rack Lunge (50s/35s)(35s/20s)15 DB Floor Press/Bench Press30′ DB Front Rack Lunge *Teammates switch Places once teammate 2 is done.