CFCody WOD Strength Deadlift (15 min) 1-1-1-1-1 *Add weight each set 12 min AMRAP: 5 Deadlifts (285/175)(215/135) 7 Muscle ups (Bar/Ring), C2B pull ups, strict pull ups 50 Double Unders/200 meter run PureFit WOD KB Deadlift 5-3-3-1-1 *Add weight each set 12 min AMRAP: 5 KB Deadlifts 7 pull ups/ring rows 50 single unders/200 meter […]

No Class.  See you Monday.

Merry Christmas!  Hope you have a blessed day. No Class.

Christmas Eve!  Merry Christmas to Everyone from CFC 12 Days of Christmas WOD 1 Thruster (95/65) (75/55) 2 SDLHP (95/65) (75/55) 3 Hang Power Snatch (95/65)  (75/55) 4 Hang Power Cleans (95/65) (75/55) 5 Push Press (95/65) (75/55) 6 Box Jumps 7 Pull-Ups or Rows (95/65) (75/55) 8 Sit-ups 9 KBS (55/35) 10 DU’s 11 Burpees 12 Front Rack Lunges (95/65) […]

CFC 5rds 16 KB/DB Single Arm Press (8 on each arm) (55/35) 8 Burpees 100m Run Rest 1 min. PureFit 5rds 16 KB/DB Single Arm Press (8 on each arm) 8 Burpees 100m Run Rest 1 min.