CFCody WOD

10 sets: 12/10 calorie bike/row or 12 slam balls 10 burpee's -rest 1 min between sets- FINISHER 3 sets: 5-10 strict pull ups 10 up right row (barbell or DB/KB) 10 bent over rows (barbell or DB/KB)

PureFit WOD

8 sets of: 10 cal row/bike 10 med ball sit ups -rest :45 sec between sets- MWOD Anterior Hip Prep- 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,  keep glutes engaged, 20 pulses forward to end range.  Holiday Schedule Monday - New Years Eve 5:15-7:15am Open Gym 8:30-10:30am Open Gym Tuesday - New Years Day - CLOSED Wednesday - Saturday - Jan 2-5 Regular class schedule - Wednesday NOT being a rest day.     Holiday Schedule Monday - New Years Eve 5:15-7:15am Open Gym 8:30-10:30am Open Gym Tuesday - New Years Day - CLOSED Wednesday - Saturday - Jan 2-5 Regular class schedule - Wednesday NOT being a rest day.