_{CFCody WOD}

Teams of 2, AMRAP 20: 35/25 Calorie Bike/row 50 Kettlebell Swings (70/53) 30 Power cleans (115/85) 200 Meter med ball run *grab a partner and work one person at a time through this 20 min AMRAP. Run together, one teammate carries the ball there the other back.

PureFit WOD

Teams of 2, AMRAP 20: 20 Calorie Bike/row 30 Kettlebell Swings 20 Step ups 200 Meter med ball run *grab a partner and work one person at a time through this 20 min AMRAP. Run together, one teammate carries the ball there the other back. Mobility WOD: Pre-WOD - Shoulder Activation for External Rotation - Place a light band around the rack around waist height.  Stand sideways about arms length from the rack. Grab the band with your outside hand. Place outside arm in front rack position and use other hand to stabilize the elbow so it doesn't move during the exercise.  With a stiff wrist, pull the band from midline to outside the shoulder.  Do 10 reps.  Drop down into a squat.  Do 10 more reps.  Repeat on the other side. Depending on strength and range of motion, you may only move the band an inch or two. Post WOD- Foam roll, smash or stretch whatever is sore to get ready for the Amazing Race!  Remember if an area is really tender, do a minimum of 3 contract relax cycles before proceeding with further smashing/flossing/stretching.  Contract the muscles in the area while inhaling for a minimum of 4 seconds. Then relax for a minimum of 8 seconds on the roller/lacrosse ball/stretch while exhaling. This is called Proprioceptive Neuromuscular Facilitation (PNF). PNF is a mobility technique utilized to improve muscle elasticity and has been shown to improve active and passive range of motions.  Studies show you need a minimum of the above 4:8 cycles to see benefit. Don't Rush!!   The Amazing Race is Tonight @ 6pm. There is still time to signed up talk to a coach if you want in. If you’re still uncertain what this is ask a coach...you DO NOT want to miss it! We will have a BBQ after the race Friday night. CFCody will provide the meat & beer. Please bring something to share: 5:15AM class - side dishes 6:15AM class - appetizers PureFit & 8:30AM classes - Desserts 4:30PM class - side dishes 5:30pm class - alcoholic beverages or appetizers

See you TONIGHT!!!