CFCody WOD

10-9-8-7-6-5-4-3-2-1 Power Cleans (135/115)(115/85) slam balls *after every EVEN round complete 9 HSPU or hand release push ups Midline ADD ON 1. :45 sec hollow hole 2. 15 russian twist 3. 15 V-ups 4. 30 flutter kicks 1, 1+2, 1+2+3, 1+2+3+4

PureFit WOD

10-9-8-7-6-5-4-3-2-1 Med ball Cleans slam balls *after every EVEN round complete 9 push ups Midline ADD ON 1. :30 sec hollow hole 2. 15 russian twist 3. :30 sec plank 4. 30 flutter kicks 1, 1+2, 1+2+3, 1+2+3+4 MWOD PreWOD:  Trap scrub - Lie on back. Place lacrosse ball on upper trap(above shoulder blade and between neck and shoulder).  Raise the arms into the air. Using air or a plate in hands, "drive the bus". When you find a tight spot, contract upper back muscles for 5 seconds, then relax into the ball for 10 seconds. Repeat until you feel change in the tissue.  2 min each side. PostWOD:  Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder

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