Today starts our new program PUREFIT @ 9:30am. For the month of November we are allowing current CFCody members to come to PureFit for free! Our CF kids & Teens start this week as well! Parents if you are not able to make it to your child's first class please fill out paperwork before.

Thruster -no more than 12 min Heavy Set of 5 -take these from the rack followed by… AMRAP 7: 3 Thrusters (95/65) 3 Lateral Burpees 6 Thrusters (95/65) 6 Lateral Burpees 9 Thrusters (95/65) 9 Lateral Burpees Add 3 Repetitions per round. rest 2 min AMRAP 7: 200 meter Row 6 Toes 2 bar/med ball sit ups 200 meter row 9 Toes 2 bar/med ball sit ups 200 meter row 12 toes 2 bar/med ball sit ups Add 3 reps to Toes 2 Bar per round -Half class start on thrusters AMRAP other half start on Rower AMRAP PureFit WOD AMRAP 7: 3 Squats 3 Lateral Burpees 6 squats 6 Lateral Burpees 9 Squats 9 Lateral Burpees -Add 3 reps every round rest 2 min 1k row MWOD Couch Stretch:  mobilize in this position 1-2 minutes per leg, remember to activate glute and keep an upright torso. Breathe!!  A little tidbit:  the majority of people should be able to achieve this position without pain or restriction.  If this is not the case for you, your quads and hips are extremely tight.  You can loosen the restriction and change the tissue through this exercise and other hip opening mobilizations. Calf Smash on Barbell: 1-2 minutes per leg, keeping foot nuetral, then floss by externally/internally rotating foot. Psoas Smash:  with lacrosse ball or light KB on top of ball(more intense), position lacrosse ball a couple inches outside your belly button.  Smash into stiff spot on psoas. Elevate your knee and then internally and externally rotate your leg.  Flex and straighten your knee.  1-2 minutes per side.  

We are excited to have physical therapist Lori Swanton from Advantage rehab present during the 5:15am, 6:15am, & 8:30am class Thursday November 9. She will be available to answer any questions you may have about nagging injuries or movement patterns.