CFCody WOD

Strength/Skill on a 12 min running clock work up to a 3 RM Deadlift Conditioning  21-15-9 calorie Bike/Row/Ski 15-12-9 double DB/KB Front Squats (55/35)(35/25) 12-9-6 burpee box jump overs *21 cal + 15 Front Squat + 12 burpee bj overs.... and so on

PureFit WOD

21-15-9 calorie Bike/Row/Ski 15-12-9 DB/KB Goblet Front Squats 12-9-6 up downs *21 cal + 15 goblet Squat + 12 up downs.... and so on MWOD PreWOD:  Achilles/Calf stretch on Pullup Rig:  1 min per leg PostWOD:  Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly. Start at top again and move foot externally, slide bar down slowly. 2 min per leg

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!