CFCody WOD

5 Rounds for quality: 250 meter row 10 burpees 12/10 Cal bike 10/10 KB single leg Deadlifts (70/53)(53/35) 60 Double Unders & singles 10 KB Swings (70/53)(53/35)

PureFit WOD

3-4 Rounds for Quality: 250 meter row 10 burpees 10 Cal bike 10/10 KB single leg Deadlifts 30 singles unders or 15 step ups 10 KB Swings MWOD PreWod: Posterior chain floss- wrap a band high around your hip and step forward to create tension.  Place banded leg slightly in front of free leg. Fold forward at hips keeping belly and back straight.  Keep chest in contact with thigh as much as possible. Place hands on the ground. Straighten banded leg as far as possible and drive hips up.  Floss by flexing/extending your knee while weight is in your heel. Do 30 reps each side. PostWOD:  Banded Anterior Hip:  Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times.  You are going to allow torso to move forward and into deeper lunge than we typically do for this exercise, but keep glutes engaged, 20 pulses forward to end range.  Holiday Schedule *Christmas week & New years week will be the same Monday Dec 24 & Dec 31 - Morning classes ONLY Tuesday Dec 25 & Jan 1 - CLOSED Wednesday Dec 26 & Jan 2 - Regular class schedule *Wednesday NOT being a rest day Thursday-Saturday Dec 27-29 & Jan 3-5 - Regular Class Schedule