CFC: AMRAP x 20 25/20 Cals 25 Up Downs 50 KBS (55/35) (35/25) 75 DU’s or 400m Run PureFit: AMRAP x 15 12 Cals 15 Up Downs 18 KBS 21 Step Ups MWOD Pre-WOD: Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post […]

CFC 5 Rds 30 Slam Balls 20 Alt. KB Goblet lunges Finisher: 10 DB Curls 10 DB Good Mornings 10 DB Floor Press PureFit: 5 Rds 30 Slam Balls 20 KB Goblet Squats MWOD Pre-WOD: Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into […]

Team WOD Teams of 2: 80 Calorie Row 4 Rounds of: 4 Deadlifts (225/155) 8 toes 2 bar/med ball sit ups 12 slam balls (20/15) 80 Calorie Ski 6 Rounds of: 4 Deadlifts (225/155) 8 toes 2 bar 12 slam balls (20/15) 80 Calorie Bike 8 Rounds of: 4 Deadlifts (225/155) 8 toes 2 bar […]

CFCody WOD Strength/Skill 12 min running clock Build to Moderate-heavy set of 5 Power snatch WOD AMRAP x 10 min 2-4-6-8-10…etc. Power Snatch (95/65)(65/45) *After every set perform 20 double unders PureFit WOD AMRAP X 10 min 2-4-6-8-10…etc. DB/KB Power Clean *after every set perform 20 single unders MWOD PreWOD:  Internal Rotation Bridge:  Make a bridge […]

Seriously…we do LOVE you all the MOST! Happy Valentines Day! CFCody WOD Strength/Skill EMOM x 8 min 3 Front Squats (moderate-heavy) from the rack *Build in weight for first 4 min, then hold across for the remaining 4 min. WOD 3 rounds for time 10 Front Squats (135/95)(95/65) from the floor 12 kipping pull ups […]