CFCody WOD

Murph Prep EMOM x 21 min: Min 1 - 200 m row/ski Min 2 - 45 double/single unders Min 3 - 1 round of Cindy *Cindy 5 pull ups 10 push ups 15 squats

PureFit WOD

EMOM x 18 min: Min 1 - 200 m row/ski Min 2 - 35 single Min 3 - 1 rd of mod Cindy *Modified Cindy 3 pull ups 6 push ups 9 squats  

MWOD

PreWOD:  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 than we typically do for this exercise, but keep glutes engaged, 20 pulses forward to end range. * this is a great prep for both squatting and running. PostWOD:  Anterior/Posterior Shoulder Smash:  using a box, position ball on front of shoulder, floss in scarecrow position.  Lay on back and place ball on back of shoulder, floss in scarecrow position. 90 sec/shoulder/position

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!