CFCody WOD 21-15-9-9-15-21Deadlifts (225/155)(155/105)Burpees -Complete deadlifts in no more than 2-3 sets -if you have lower back issues, sub burpees for Slam balls or calories PureFit WOD 21-15-9-9-15-21KB deadliftsSlam Balls

Teams of 2: For Time:500 Meter Row40 Toes to Bar30 Clean & Jerks (135/95)500 Meter Row30 Toes to Bar20 Clean & Jerks (135/95)500 Meter Row20 Toes to Bar10 Clean & Jerks (135/95)500 Meter Row

CFC 5 Rounds For Time:400 Meter Run 15 Overhead Squats (95/65)15-12-9-6-3 C2B PureFit: 5 Rounds For Time:200-400 Meter Run/Row (You choose distance)15 KB Goblet Squats 15-12-9-6-3 Ring Rows

CFC For Time: [35 Minute Time Cap] *Goal is 24:00200 Meter Row/Run/Ski * Cap at 1:0020 Sit-ups/ Flutter Kicks200 Meter Row/Run/Ski * Cap at 1:0019 Sit-ups/ Flutter Kicks200 Meter Row/Run/Ski * Cap at 1:0018 Sit-ups/ Flutter Kicks …200 Meter Row/Run/Ski * Cap at 1:001 Sit-up/ Flutter Kicks PureFit: For Time: [20 Minute Time Cap]200 Meter […]

5:30am Class and 5:30pm Open Gym PART 1: FRONT SQUATS [ALL TRACKS]Build to Heavy Set of 3 Front Squats *Score = Heaviest Load PART 2: “BRIEF RELIEF” [TRAIN & COMPETE]5 x AMRAP 3:3 Burpee Pull-ups6 Box Jump Overs (24″/20″)9 Wall Balls (20/14) Rest 1:00 Between Rounds.