The InBody Machine will be at the gym until 7pm today. If you are competing in the challenge, leave your printout at the gym to be recorded.

CFCody WOD

7 sets: 10 cal Bike/Ski/Row or 200 meter sprint 10 double DB/KB thrusters (55/35)(45/25) ...rest 90 sec after each set *Goal is to work for 90 sec and rest for 90 sec. or "Summer Nutrition Challenge Test WOD" 14 min AMRAP: 300 meter run/row/ski 2 rounds of: 5 t2b/knee raises/med ball sit ups 10 Burpees 15 Plate ground to overhead (45/25)(25/15) *Complete this EXACTLY the same way you completed it the first time. Use the scorecard to record your reps. If you are competing in the challenge leave your scorecard at the gym to be recorded.

PureFit WOD

5 sets: 12 cal Bike/Ski/Row or 200 meter sprint 10 double DB/KB thrusters ...rest 90 sec after each set *Goal is to work for 90 sec and rest for 90 sec. or "Summer Nutrition Challenge Test WOD" 12 min AMRAP: 200 meter run/row/ski 2 rounds of: 5 knee raises/med ball sit ups 10 up downs/box burpees 15 plate ground to overhead *Complete this EXACTLY the same way you completed it the first time. Use the scorecard to record your reps. If you are competing in the challenge leave your scorecard at the gym to be recorded.

Holiday Schedule

MWOD

PreWOD:  20 Banded Good-Mornings, 20 Glute/Ham Bridges

PostWOD:  Gluteus Medius smash - Lie on your side and place a lacrosse ball in the outer upper portion of the butt.  Move the ball around to find tight tissue. Perform 3 contract/relax cycles(minimum of 4/8 seconds to relax the tight tissue). Bring hip to 90 degrees, then bend and straighten leg 3-5 times. Repeat with hip at 135 degrees, 180 degrees and with hip in extension(past 180 degrees). Switch sides.