CFC For Time:21 Overhead Squats (95/65)800 Meter Run18 Overhead Squats (95/65)600 Meter Run15 Overhead Squats (95/65)400 Meter Run 12 Overhead Squats (95/65)200 Meter Run PureFit For Time:21 Goblet Squats 400 Meter Run18 Goblet Squats 300 Meter Run15 Goblet Squats 200 Meter Run12 Goblet Squats 100 Meter Run

5:30am Class 5 Rounds:1k Run30 Wall Balls (20/14) 5:30pm Open Gym

CFCody WOD Gymnastics8 min AMRAP:100 M run/rowMAX gymnastic movement of your choice *Choose a movement you have been working on. This is for QUALITY not QUANTITY. Even if its 1 rep! AMRAP x 720 Double Dumbbell Box Step Ups (50’s/35’s)6 Renegade Rows (50’s/35’s)Into:AMRAP x 720 Double Dumbbell Box Step Ups (50’s/35’s)200 Meter Run PureFit Rowing […]

CFC 4 Rounds For Time:500 Meter Row/ 400m Run12 Burpee Pull-ups21 Box Jumps (24″/20″) *Score = Time it takes to complete the workout PureFit 3 Rounds For Time:500 Meter Row12 Burpee 21 Box Step-Ups *Score = Time it takes to complete the workout

CFCody Team WOD Teams of 2: For Time:10-9-8-7-6-5-4-3-2-1:Power Cleans (155/125)(135/95) After Each Round:Partner 1: 1 Rope Climb + 12 jumping lungesPartner 2: 200m med ball carry runThen Partners switchPartner 2: 1 Rope Climb + 12 jumping lungesPartner 1: 200m med ball carry run *Power cleans are meant to be heavy. split them however between teammates. […]