CFCody WOD

4 sets 200 meter run/row/ski 5 DB/KB Power Cleans (55/35)(35/25) 10 front rack alt. reverse lunges 200 meter run/row/ski 5 DB/KB push press (55/35)(35/25) 10 front rack alt. reverse lunges -rest 1min b/t sets- *can use 1 or 2 DB/KB on the lunges

 PureFit WOD

3 sets 200 meter run/row/ski 5 DB/KB Power Cleans 10 lunges 200 meter run/row/ski 5 DB/KB push press 10 lunge -rest 1min b/t sets- MWOD PreWOD:  Couch stretch: 60 sec/leg....squeeze glute to maximize stretch PostWOD:  Smash of your choice:  listen to your body!!!  Spend 5 minutes working out sore tissue in shoulders, flush quads or other needed areas.

Memorial Day Murph is almost here! Some of you have completed this Workout multiply times, for others it will be the first time. There are several ways to complete Murph. 1- Complete the whole thing alone or with a teammate 2- Complete half alone or with a teammate 3- Find a variation that works best for you to get it done!

Memorial Day Schedule Open 8-10am *We will be doing Murph as our programed workout but this is Open gym format.  Come anytime between 8-10am however allow enough time to get through Murph (at least 30 min). Doors close at 10am!