CFC: Diane 21-15-9 Deadlift (225/155) Hand Stand Push-Ups PureFit: 21-15-9 Two Handed DB Deadlift Seated DB Press MWOD PreWOD:  20 Supermans+ 20 Good Mornings PostWOD:  Lower Back Smash + Monkey Bar of Death

Rest Day: Open Gyms at 5:30am and 5:30pm Mobility at 5:30 am

CFC: 10:00 Running Clock Max Cals Every 2:00 10 Up-Downs including on 0:00 Rest 2:00 Amrap x 10:00 10 Box Jumps 10 DB Bent Over Rows (50/35)(35/20) PureFit: 10:00 Running Clock Max Cals Every 2:00 10 Up-Downs including on 0:00 Rest 2:00 Amrap x 10:00 10 Box Step-Ups 10 DB Bent Over Rows MWOD PreWOD:  […]

CFC: 4 Rds 75 Double Unders 500/450m 25 Hand Release Push-Ups PureFit: 4 Rds 50 Single Unders 250m 15 Push-Ups

Team WOD PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 20 MINUTES* Partner 1 Completes… 100m Run/row/ski 12 Wall Balls (20/14)|(14/10) 6 Burpees While Partner 2… Rests P1 completes a full round while P2 rests then switch. (Score is Rounds + Reps) PARTNER FINISHER NOT FOR TIME 100 Alt. Partner Plank “Hi-Fives”* *Set-up so that […]