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

Sumo Deadlift

Build to a Heavy 3-Rep

Conditioning

Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 50 m Shuttle Sprint 7 burpees 50 m Shuttle Sprint *1 teammate working at a time. complete an entire round then switch.  Choose a weight on the KB that you can go unbroken.

PureFit WOD

Teams of 3 AMRAP 12: 7 Kettlebell Swings 50 m Shuttle Sprint 7 box burpees 50 m Shuttle Sprint *1 teammate working at a time. complete an entire round then switch.  Choose a weight on the KB that you can go unbroken. MWOD Voodoo Band-Calf elongation - Voodoo band ankle (from arch to above the ankle bone.)  Place a 35 or 45# plate on the floor near the wall or post(for balance).  Standing on the plate, drop one heel off the back of the plate with toes pointed inward. Place the other foot on the front of the plate with the foot pointed in. Squeeze your glutes and hold stretch for 20 seconds, relax. Repeat 3 times on each side. Low Back Smash:  Using a single lacrosse ball, elevate your legs 90 degrees on a box.  Place ball on lower back above pelvis.  Keep neutral spine, DO NOT over extend pelvis, keep core tight.  Slowly shift hips to right and left, which will allow you to smash the tissues against the grain. 2-4 minutes