CFC Ladies:  We are meeting at Rawhide at 8:00 a.m. On Friday for those of you that can join us for Ski Like a Girl!!

CFCody WOD

AMRAP 13: 70 Alternating Db/Kb Snatches (55/35) 60 Wallballs (20/14) 50/35 Calorie Row/60 double unders or 120 singles 40 Handstand Push-ups/push ups *start heats 4 min apart if short on rowers

PureFit WOD

8:30 & 9:30am classes CANCELLED for ski like a girl ! See you on the mountain MWOD Bone Saw Calf Smash:  With a foam roller, kneel and place your shin on roller, keep foot neutral, support weight with upper body, bring your opposite leg up and place your other shin across the tissue you are trying to change. Slowly smash your shin across the back of the calf. Sitting back will make this MOB more aggressive.  2 minutes per leg, breathe!! Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling.  Squeeze glutes to protect back.  Then stand up in high lunge position and drop back down into deep lunge, do 20 controlled lunge reps per leg.