**Ladies:  We are going up to Sleeping Giant this Friday for Ski/Shred Like a Girl.  Please write your name on the information board if you are interested, so we can give SG a head count.  Check out their FB page for more info.  We will also have a snowshoe option, ($10 for lunch only). We will meet at Rawhide at 8:30 for carpooling.  Ask Tammy, Mindy or Anna for additional info.      YEEHAW, let's go play in the snow!!!!

CFCody WOD

4 Rounds: 30/24 Calorie row/80 double unders or 160 singles 15 Toes to Bar/med ball sit ups 7 Power Clean and Jerks (155/105) *Alternate between calorie row and double unders every round

PureFit WOD

TABATA - 2 mins at each station KBS Calorie Row Wall Ball Sit ups MWOD Iliacus Kettlebell Smash:  the iliacus is a hip flexor, helping pull the thigh to the abdomen. When the iliacus is tight, an anterior pelvic tilt occurs. This adds strain to the lumbar spine that gets accentuated with weight lifting.  Smashing the iliacus can help "elongate" the muscle to allow a more neutral spine position to occur.  Place a small kettlebell upright on the ground.  Lie face down on the ground with the kettlebell handle just inside the anterior hip. The handle should run the same direction as the hip bone.  Floss the iliacus by slowly abducting and adducting the leg.  Once you find a sore spot, internally and externally rotate the leg.  Contract your abs for 5 seconds, then relax into the kettlebell handle for 10 seconds. Repeat until a change is noted in the tissue or for a max of 2 minutes. Spend 2 minutes on each side.  If the kettlebell is too difficult, a lacrosse ball can be used instead. Thoracic Spine Smash:  using a double lacrosse ball on your back, slowly work up and down the rib cage, one vertebrae at a time.  (variations could be to hug yourself or arms overhead) 2 minutes