CFCody WOD

AMRAP 15: 15 Hang Power Cleans (135/95) 21/15 Calorie row 15 Chest to Bar Pull-ups 60 Double Unders/120 Single Unders

PureFit WOD

AMRAP 12: 10 KBS 10 Cal row 10 Ring rows 40 Single unders MWOD Pre WOD:  Partner Internal Rotation:  One partner will lay on back and make a bridge with feet under knees, knees at 90.  Place hands behind back in bridge.  Other partner will pin shoulders to the ground.  Start gently, add more pressure as partner in bridge indicates.  Partner in bridge is going to contract and relax 8 sec on, 4 sec rest(breathe).  Next Contract and Relax, lower hips a bit.  Contract and Relax again drop hips even lower.  Work a minute at a time and switch, go through twice.  *This MWOD will help with internal rotation of shoulders which is necessary for good mechanics in the hang clean.  Post WOD: Anterior/Posterior Shoulder Smash:  using a box, position ball on front of shoulder, floss in scarecrow position.  Lay on back and place ball on back of shoulder, floss in scarecrow position.  90 sec/shoulder/position

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.