CFCody WOD

Strength/Skill - 15 min 1 rep Max Snatch *being the New Year, let's work on resetting some important weight lifting numbers Conditioning 10 min AMRAP: 14 KB/DB alternating Snatch (55/35) 30 double unders/60 singles

PureFit WOD

14 min AMRAP: 10 KB/DB alternating Snatch 12 step ups 14 cal row/bike MWOD Pre/Post WOD:  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. (This shoulder position should mimic the scarecrow/snatch pull position). 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 1 minute on each shoulder.

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.