CFC Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats PureFit: For time: 3rds 10 ring rows 10 push-ups 10 sit-ups 10 squats Mobility WOD: Mobility WOD: Lower abdominal smash –  place a slam ball on the ground.  Lie on the ground with the ball placed just inside the hip bone.  Push down t0 […]

CFC 21 – 15 – 9 Box Jumps (24/20) Thrusters (95/65) 15 – 12 – 9 Calorie Row Hang Cleans (95/65) 12 – 9 – 6 Burpees Snatch (95/65) PureFit: 15 – 12 – 9 Box Dips (Tricept) Sumo DL High Pulls 12 – 9 – 6 Calorie Row Banded OHS   Mobility WOD: Double Lacrosse […]

Active Rest Day! Mobility at 5:30am Open Gym at 5:30pm

CFC 5 Rounds of: AMRAP 4: 15 Burpees 20 WallBall AMRAP 10 Meter Shuttles rest 2 minutes PureFit: 3 Rounds of: AMRAP 4: 10 Box Step-Ups 12 WallBall 14 Mtn. Climbers remaining time: 10m Shuttle run or walk Rest 2:00 between rds Mobility WOD 5 minute squat – lower into a good squat(feet 0-15 degrees, feet screwed […]

CFC Hang Squat Snatch Heavy Single “High Heels”  AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double Unders PureFit: AMRAP 9: 6 KB Snatches (3 each arm) 30 Flutter Kicks 30 Single Unders   Mobility WOD   Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand through upper band, thumb up. […]