CFC: Every 3:00 for 7 sets: 200m Run/Row/Ski + 30 DU’s + 15 HSPU or 15 DB Press PureFit: Every 3:00 for 5 sets: 200m Run/Row/Ski + 15 Step- Ups + 10 DB Press MWOD: PreWOD- Banded Heel Cord – Place small to medium sized band low on the rack.  Place band around the ankle. Step away […]

Labor Day!  No class today.  Enjoy the fall outdoors.

Team WOD Teams of 2: 6 min AMRAP: 8 Plate overhead Walking Lunges 10 T2B/K2E/med ball sit-ups 1 min rest 6 min AMRAP: 8 DB/KB thrusters 10 burpees over the DB/KB 1 min rest 6 min AMRAP: 8 hang power cleans (95/65) 10 Cal bike/row/ski 1 min rest 6 min AMRAP: 8 KBS 100 meter […]

CFCody WOD Strength/Skill 3-3-3-3-3 Push Jerk *Start Moderate and build to a heavy, but doable, set of 3 WOD 15-12-9 Deadlifts (275/185)(225/155) 12-12-12 Calorie bike/row/ski/200 meter sprint immediately into… 6-9-12 DB/KB Push Jerk (50/35)(35/25) 12-12-12 Calorie bike/row/ski/200 meter sprint   PureFit WOD 12 min AMRAP: 10 calorie bike/row/ski 10 single arm DB/KB push press (5 […]

CFCody WOD For Time: 25 calorie Row/Ski/Bike/400 meter run 20 Wall Balls (20/14) 20 Box Jumps (24/20) 25 Calorie Row/Ski/Bike/400 meter run 30 Wall Balls 30 Box Jumps 25 Calorie Row/Ski/Bike/400 meter run 50 Wall Balls 50 Box Jumps 25 Calorie Row/ski/Bike/400 meter run -20 min Time Cap- PureFit WOD For Time: 20 calorie Row/Ski/Bike/300 […]