CFC WOD 5 rounds of: 10 kb swings 70/55, 55/35 10 kb goblet squats 10 kb goblet lunges 100m waiter’s carry PUREFIT 4-5 Rounds of: 10 KBS 10 Goblet Squats 10 lunges 100m waiter’s carry

CFC WOD 1000m row/ski (800m run)(60/42 cal bike) rest 3 minutes 750m row/ski (600m run)(45/30 cal bike) rest 2 minutes 500m row/ski (400m run)(30/21 cal bike) rest 1 minute 250m row/ski (200m run)(15/10 cal bike) PUREFIT 800m Row/ski/run, 25 Calorie bike rest 3 min 600m row/ski/run, 20 Calorie Bike rest 2 min 400m row/ski/run, 15 […]

 Active Rest Day!!! Open Gym 5;30 a.m. and 5;30 p.m.

CFC WOD AMRAP x 15 5 deadlifts 245/165, 185/135 7 chest to bar pull-ups 9 push-ups PUREFIT AMRAP x 12 8 KB Deadlifts 8 Pull-ups/Ring Rows 8 Push-ups

STRENGTH 10 Minutes: Hang Snatch:  5-5-3-3-1-1-1 CFC WOD 3 rounds for time: 25 power snatch 45/35 50 double unders 10 Calories/200M Run PUREFIT 4 rounds for time: 20 alternating hang DB snatch 50 Singles 10 Calories