CFC WOD “Elizabeth”    21-15-9    Squat cleans(135/95)    Ring dips    ***scale weight on cleans, and push up or box dips are variations for ring dips*** Core Work:  3 Rounds    20 dead bugs    :20 side plank on each side    20 Russian twist PUREFIT 2 Rounds :  15-12-9 Med Ball Squat Cleans Mountain […]

Mobility & Open Gym 5:30 a.m. Open Gym 5:30 p.m. CFCody Nutrition class TONIGHT @ 5pm

CFC WOD 3 Sets of:    2 rounds for time    20/15 cal bike or row    20 db/kb push press (50/35)(35/20)    50 double unders **score time of each set** ***rest 2 minutes between sets*** PUREFIT 2-3 Sets of: 2 rounds for time 10 Cal bike/row 15 db/kb pushpress 30 singles **score time of […]

STRENGTH Deadlift  5-5-3-3-1-1-1 CFC WOD AMRAP 12: 2, 4, 6, 8, 10…..    deadlift @ 50% of 1 rep max    burpee w/ lateral jump over the bar PUREFIT WOD AMRAP x 12: 2, 4, 6, 8, 10…    KB Deadlift    Burpee w/ lateral jump over line *Rest for 2 min 3 Min Plank, […]

Team WOD Teams of 2: 6-8 Rounds EACH 10 DB/KB Front Rack squats (55/35) 100 ft Sprint 6 DB/KB snatch (55/35) 100 ft Sprint 10 DB/KB Deadlifts (55/35) *squats & Deadlifts are performed with a KB/DB in each hand. *teammate completes full round then switch