CFC AMRAP x 20:00 2 MU’s 4 HSPU’s 8 Alt. DB Hang Snatch (heavy) PureFit AMRAP x 14:00 2 Push-Ups 4 Wall-Balls 8 Alt. DB Hang Snatch MWOD PreWOD: Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand through upper band, thumb up. Bring arm overhead and do 10-20 shoulder shrugs to […]

CFC On a 12:00 clock work to: A heavy 5 rep DL Christine 3 rds 500m Row 12 Deadlifts (body weight) 21 Box Jumps (20″) PureFit 3 rds 250m Row 10 KB Deadlifts 14 Box Jumps MWOD *** This is important prep for all 3 movements today, do the work!!!  PreWOD:  Calf Stretch with 25-35# plate:  similar […]

Rest Day! Open Gym= 5:30am and 5:30pm Mobility= 5:30am

CFC AMRAP x 7:00 1-2-3-4-5…..and so on MU’s 2-4-6-8-10…..and so on Hang Power Cleans (155/105)(115/75) Rest 3:00 AMRAP x 5:00 Pick up where you left off   PureFit AMRAP x 7:00 1-2-3-4-5…..and so on Ring Rows 2-4-6-8-10…..and so on KBS Rest 3:00 AMRAP x 5:00 Pick up where you left off MWOD PreWOD:  Yoga anterior shoulder […]

For Time 50 Box Jumps (24/20 in) 50 Pull-Ups 400m Run 50 Kettlebell Swings (55/35) 50 Sit-ups 50 Push Presses (45/35 lb) 50 Supermans 400m Run 50 Burpees 50 Ball Slams MWOD:  Pigeon Stretch 1 min per leg + Anterior Barbell Shoulder Smash 1 min per shoulder   Presidents day schedule 7-9am Open gym 4:30pm class 5:30pm class […]