Fall Team Rowing Challenge starts TODAY! There is still time to join our CFCody team click

HERE create an account, join our CFCody team, join the fall team challenge and start rowing!

  WOD Option A: For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups __________________ Option B: For Time: 15-12-9 Power Snatch (95/65) Overhead Squats (95/65) Chest to Bar Pull-ups __________________ Option C: For Time: 15-12-9 Power Snatch (75/55) Overhead Squats (75/55) Pull-ups MWOD Thoracic Spine Smash: using a foam roller, lay on back on foam roller, while hugging yourself:). Roll slowly up and down mid/upper spine.  Spend time on sticky areas, even moving side to side on stiff areas.  2-4 minutes Anterior Compartment Smash:  Laying on your stomach, Position lacrosse ball on your right , pec minor(Upper chest, under clavicle).  Put your right hand behind your back, use your left hand to leverage your weight onto ball.  When you find a sticky spot, floss your right arm further into internal rotation by pulling arm up and across back. 2 min per arm