CFCody WOD

Deadlift

Build to a Heavy Set of 3

“Optimus Prime”

AMRAP 7: Wallballs (20/14) On the Minute – 5 Deadlifts (225/155)

PureFit WOD

AMRAP 7: Wallballs On the Minute – 5 KB Deadlifts  then: Rowing conditioning 1:00 min ON 1:00 min OFF 1:00 min ON :45 sec OFF 1:00 min ON :30 sec OFF 1:00 min ON :15 se OFF 1:00 min ON

*if you are feeling tough...work your way back up

MWOD

Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly.  Start at top again and move foot externally, slide bar down slowly. 2-4 min per leg Spine Smash:  Using double lacrosse ball slowly smash one vertebrae at a time working from the lumbar region all the way up through the thoracic spine. 2 min  Then smash the upper glute while laying on back, flossing leg internally/externally. 2 min

CF Games OPEN season is here! Friday is the first workout and we want to kick the season off with a night of cheering each other on and celebrating our amazing CFCody community.  You are welcome to complete the workout during your regular class or wait till Friday Night Lights! Doors open at 4:30pm, first heat @ 5pm. Bring an appetizer or beverage to share. The CF Games season is such an exciting time to see what we are made of.

See you Friday & let the Games begin! 

Don't forget to sign up for our CFCody IN HOUSE 

Men vs Women

Competition! Put your name on the NEWS board at the gym if you want to participate.