CFC 5:30am Class and 5:30pm Open Gym [PART 1] Barbell Complex Push Jerk + Split Jerk Build to a heavy. [PART 2] “Duck, Duck, Goose” [COMPETE & TRAIN] 2 Rounds For Time:  400 Meter Run  21 Push Jerks (135/95)  120 Double Unders 

CFC AMRAP 4:
 27/21 Calorie Row
 27 Burpees
 27 Chest to Bar Pull-ups 
rest 4 minutes  
AMRAP 4: 
21/15 Calorie Row 
21 Burpees 
21 Toes to Bar 
rest 4 minutes  
AMRAP 4:
 15/9 Calorie Row 15 Burpees
 15 Pull-ups PureFit AMRAP 4:
 21 Calorie Row 15 Burpees 9 Ring Rows 
rest 4 minutes  
AMRAP 4: […]

CFC Back Squat Build to a heavy 5 “Play Ball” 3 Rounds For Time:  10 Power Snatches (115/85)  20 Box Jump Overs (24″/20″)  30 Wallballs (20/14)  PureFit AMRAP x 15 10 KBS 15 Box Step Ups 20 Wall Balls

CFCody Team WOD TEAMS OF 2-3 4 Rounds For Time: 50 Sychro Air Squats  400 Meter Run/Row/Ski/Bike (24/20) (Together)  30 Burpee Box Jump Overs (24″/20″) Time Cap: 30 Minutes

CFCody WOD Strength – Barbell complexBuild to a Heavy3 Front Squats + 1 split Jerk Conditioning5 Rounds: (15min Cap)10-20 Chest to Bar Pull ups/chin over bar pull ups/Barbell Rows/ring rows5-4-3-2-1 Clean & Jerks (225/155)(155/105) *Adjust your pull up reps to a total that makes sense for you. PureFit WOD Strength/skillbuild to a heavy3 DB Front […]