Happy Thanksgiving

November is the month of Thankfulness and it also marks 1 year in our new building!! In today's WOD we will be celebrating 365 days of getting better together and continuing to grow as a CFCody community.  Thank you for pushing us each and everyday to want to be better and for allowing CFCody to be so much more than a place to sweat!

'365 Days of Thankfulness'

Complete alone or with a teammate: -teammates each row or bike 365 meter but split all reps up. 365 meter row/bike 3 sets of: Bear Complex 1 power clean (135/95)(115/75)(95/55) 1 Front squat 1 push press 1 back squat 1 push jerk *1 set = 3 times through the bear complex without dropping the barbell *find a weight that allows you to hold on the barbell for entire set 365 Meter row/bike 6 rounds of Cindy: 5 pull ups 10 push ups 15 squats 365 Meter row/bike 5 Rounds of: 8 DB/KB burpee (55/35)(35/25) 2 rope climbs or 5 bar muscle ups or 20 slam balls 365 meter row/bike

PureFit or Scaling Option

365 meter row/bike 3 sets of: 10 med ball Cleans 15 Box jumps or step ups 365 Meter row/bike 6 rounds of Cindy: 5 ring rows or pull ups 10 push ups 15 squats 365 Meter row/bike 5 Rounds of: 8 slam balls 10 ab mat sit ups 365 meter row/bike MWOD Foam roll or lacrosse ball smash any tender/tight tissue!! Thanksgiving Break Schedule Monday - Wednesday: Regular class schedule *Wednesday NOT being a rest day Thursday: Turkey WOD 7-9am *There will be a workout posted but this will be ran Open Gym style. Allow enough time to complete the WOD. Doors close at 9am. HAPPY THANKSGIVING! Friday: Closed Saturday: 8am team WOD