CFC 4 Sets 200m Run 20 2 Hand DB lunges (35/25)(25/15) 200m Run 20 Ball Slams PureFit 4 Sets 100m Run 10 lunges 100m Run 10 Ball Slams MWOD Couch Quad Activation – this will activate hip flexors and quads for improved lunge position, running or rowing.  Keep chest upright by placing hands on foam […]

Rest Day Open Gym 5:30am and 5:30 pm  

CFC 40-30-20-10 2 Hand DB Cleans (35/25) Sit-Ups Cals PureFit 20-15-10-5 2 Hand DB Cleans (35/25) Sit-Ups Cals MWOD Partner Internal Rotation:  One partner will lay on back and make a bridge with feet under knees, knees at 90.  Place hands behind back in bridge. Other partner will pin shoulders to the ground. Start gently […]

CFC AMRAP x 15 30 DU’s 15 Russian KBS (75/55)(55/35) 200m Run 15 Push-Ups PureFit AMRAP x 15 20 Single Unders 10 Russian KBS 55/35) 200m Run/Row/Ski 10 Push-Ups MWOD Achilles stretch – stretch against a wall or plyobox in four different positions. First, stand close to the wall/box, place foot flat against to wall/box […]

Partner WOD 5-6 rounds: 20 box jumps (You go I go) 20 partner med ball sit ups 20 Slam balls (you go I go) 200 meter run/row/ski (you go I go)