CFC Deadlift10-7-7-3-3 Post workout accessory8 rounds::20 hollow rocks:10 rest:20 Superman rocks:10 rest PureFit KB Deadlift10-7-7-3-3:20 hollow rocks100m  

CFCody Team WOD 100 Calories 80 Partner med Ball sit ups 6:00 accumulate Pull up bar hang 80 V-ups/knee tucks 100 Calories -30 min time cap-

CFCody WOD For Time: 100 Double Unders/150 Single Unders 60 DB Deadlift (50/70)(35/50) 100 Double Under/150 Single Unders 45 DB Hang Power Cleans 100 Double Unders/150 Single Unders 30 DB Push Jerks -Use 2 DB- PureFit WOD For Time: 80 Single Unders/200m Row/Ski/Run 40 DB Deadlifts 80 single unders/200m 30 DB Hang Power Cleans 80 […]

CFCody WOD Strength – Every 2-3min Overhead Squat 8-8-8-8 (build each set) For time: 2 Rounds: 20 OHS (55/75) 15 deficit push ups 800m Run/Row/Ski/Bike (40/48) PureFit WOD Cyclist Goblet Squats 8-8-8-8 -Build each set For Time: 3 Rounds: 12 Banded OHS or cyclist Goblet squats 10 Push ups 400m Row/run/ski/Bike (20)

Active Recovery Day Open gym 5-6am & 5:30-6:30pm Optional WOD EMOM x 15: min 1: 15 T2B/K2E/weighted sit ups Min 2: :30 bike sprint Min 3: 5 devils press