CF WOD AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Front rack lunges w/ barbel or KB   PureFit WOD AMRAP 12: 15 Single unders 15 KBS 15 cal row 15 Sit ups MWOD Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you can hold on.  Position ball of foot onto plate, heel on ground.  Then internally rotate foot (from the heel, not the ankle)  Step other foot in front, onto plate.  Activate the glute and quad of the leg that you are stretching the calf.  If you loose activation of glute, regain and continue for 90 seconds per leg.  *If you need additional calf work, smash with ball or bar afterwards. Posterior/Anterior Shoulder Smash and Floss with Lacrosse Ball: 1-2 min per shoulder  

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