CFCody WOD

EMOM X 10 min: 10/8 cal bike/row -rest 2 min - EMOM X 10 min: 3 hang power cleans + 3 hang squat cleans (135/95)(95/65) *for large class, divide up in half and start at different EMOMs

PureFit WOD

EMOM x 8 min: 8-6 cal bike/row -rest 2 min- EMOM x 8 min: 3 DB/KB power cleans + 3 DB/KB front squats 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 min per leg First Rib Mobilization:  Using a PVC pipe with a towel covering one end, lay on your back.   Position the PVC pipe on one end against the wall, 'jam' the other end (with the towel placed over the pvc end) into your trapezoid (between your neck and shoulder).  Keeping the PVC pinned into place floss the arm into overhead position, locking out elbow. 90 seconds per side. This mobilization is beneficial after using the shrug muscles and tension relief 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