CFCody WOD

5 Rounds 300 meter run/row/ski or 15/12 cal bike 15 russian KB swings (70/55)(55/35) 3 rope climbs rope climb sub 12 Knees to elbows 20 min time cap

PureFit WOD

4 rounds 300 meter row/ski 12 Russian KB swings 8 Knees to elbows or med ball sit ups MWOD PreWOD:  Banded Bully - Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back(ensure shoulder is externally rotated at all times during stretch. If shoulder falls forward, remove tension from band and start over), place arm behind back at waist height.  Lean forward and allow band to pull shoulder into the back of the shoulder socket. Hunt around for stiffness and floss. Repeat on other side. PostWOD:  First Rib Mobilization:  Using a PVC pipe with a towel covering one end, lay on your back.   Position the PVC pipe on one end against the wall, 'jam' the other end (with the towel placed over the pvc end) into your trapezoid (between your neck and shoulder).  Keeping the PVC pinned into place floss the arm into overhead position, locking out elbow. 90 seconds per side. This mobilization is beneficial for a shoulder impingement, lack of range of motion, poor posture, sitting at a desk all day, etc.

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!