Tomorrow is the LAST day of our Healthy Lifestyles Nutrition Challenge.  We will Re-test our challenge WOD and do measurements on Tuesday.  Mindy will be available at 6am, 4pm & 5pm to finalize weigh-in and measurements! We are excited to see all your hard work pay off!

CFCody WOD

Overhead Squat - 10-12min

Heavy Single *You may take this from the rack

Conditioning

9-15-21: Chest to Bar Pull-ups Burpees Overhead Squats (95/65) *regular Burpee's, no need to jump over the bar

PureFit WOD

500 meter row 6-12-18 DB/KB bent over rows push ups banded/PVC Overhead squats 500 meter row MWOD: PreWOD:   First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss with arm overhead, elbow locked out.  1 minute per side Elevated Couch Stretch: Contract 8, relax 4.  90 seconds per leg