Order by Midnight TONIGHT to get your local/fresh fruits, veggies and meat! Pick up your goods at the gym @ 5pm!

CFCody WOD

Strength/Skill EMOM X 10: min 1- 5-8 HSPU or handstand practice* min 2- moderate pace row or bike * advanced athletes should practice HS walk or free standing hold WOD 3 rounds: 60 walking lunges 40 slam balls (30/20)(20/10) 20 HSPU or push ups

PureFit WOD

3 rounds 30 walking lunges 20 med ball sit ups 15 slam balls *Every min complete 3 push ups then continue where you left off. MWOD PreWOD:  Shoulder Activation:  Band Pull-Apart Work PostWOD:  Iliacus kettlebell smash -  the iliacus is a hip flexor, helping pull the thigh to the abdomen. When the iliacus is tight, an anterior pelvic tilt occurs. This adds strain to the lumbar spine that gets accentuated with weight lifting.  Smashing the iliacus can help "elongate" the muscle to allow a more neutral spine position to occur. Place a small kettlebell upright on the ground. Lie face down on the ground with the kettlebell handle just inside the anterior hip. The handle should run the same direction as the hip bone.  Floss the iliacus by slowly abducting and adducting the leg. Once you find a sore spot, internally and externally rotate the leg. Contract your abs for 5 seconds, then relax into the kettlebell handle for 10 seconds. Repeat until a change is noted in the tissue or for a max of 2 minutes. Spend 2 minutes on each side.  If the kettlebell is too difficult, a lacrosse ball can be used instead.