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  

CFCody WOD For Time: 60 Burpee’s 40 Pull ups 20 Box Jumps (30/24) 200 meter or 100 ft KB/DB front Rack Carry (one in each hand) 20 Box jumps 40 Pull ups 60 Slam balls (20/15) *to accommodate for slam balls, half class start with burpee’s other half start with slam balls. PureFit WOD For […]

CFCody WOD EMOM X 12 min: min 1 – 8 Power Cleans (155/105)(115/75) min 2 – 2 Rope Climbs or 12-15 slam balls rest 4 min EMOM X 12 min: min 1 – 12/10 cal bike/row min 2 – 12 burpees PureFit WOD EMOM x 10 min: min 1 – 5-8 med ball power clean […]