Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD: 4 sets: 12 Bike Cals 12 P. Snatch (95/65) …90 sec rest after each set… -rest 2 min- 4 sets: 12 Calorie row 12 P. Clean (135/95) …90 sec rest after each set…

CFCody WOD 15 min clock: 200 meter row/ski/Bike (12/10) cals 50 ft Dbl DB OH walking lunges (55/35) 400 meter row/ski/(22/20) cals 50 ft dbl DB OH walking Lunges 600 meter row/ski/(32/30) 50ft Dbl DB OH walking lunges ….continue adding 200 m or 10 cals until 15min is up. PureFit WOD 2 rounds for time: […]

CFCody WOD ‘Dani’ 31 KBS (70/55)(55/35) 31 Wall Balls (20/14) 31 SDHP (95/65) 31 Burpees 31 Slam Balls (20/15) 31 Push Jerks (95/65) 31 T2B/Knee 2 Elbows 31 Box Jumps (24/20) 31 Hang Cleans (95/65) 31 Sit ups/GHD 31 Double Unders 31 OHS (95/65) -Our Coach Dani turns 31 today! Of course, we must celebrate […]

Teams of 2: Break up row and reps however you like. 2000m Row Then AMRAP x 15 10 DL (225/155) 10 T2B

CFC 4 rds, 3 min each, for max reps of: 400 meters Max reps with time left of Shoulder Press (135/95) PureFit 5 rds, 2 min each, for max reps of: 12 Burpees Max reps with time left of  Ball Slams