CFCody WOD

Strength/Skill ON A 15:00 RUNNING CLOCK... Establish 10RM Front Squat* *Max 2 attempts at 10RM Workout FOR TIME 20 Front Squat (135/95)|(95/65) 40 Sit-ups* 40 Plate OH Step-Back Lunges (25/15)|(15/10) 15 Front Squat (155/105)|(115/75) 30 Sit-ups 30 Plate OH Step-Back Lunges 10 Front Squat (185/125)|(135/95) 20 Sit-ups 20 Plate OH Step-Back Lunges 10 Front Squat (185/125)|(135/95) *T2B or GHD Sit-ups Optional **For the Plate OH Lunges, Plate must be held OH at extension. -16:00 Time Cap-

PureFit WOD

FOR TIME 20 Goblet Squat 40 Sit-ups* 40 walking Lunges 15 Goblet Squat 30 Sit-ups 30 Walking Lunges 10 Goblet Squat 20 Sit-ups 20 Walking Lunges 10 Goblet Squat *Med Ball sit ups OPTIONAL MWOD Pre-WOD: Banded Anterior Hip Distraction/Hip Flexor stretch - Wrap a band around a post at knee height.  Place a leg through the band and pull band high up on the hip. Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the banded hip. With torso upright and knee/hips at 90 degrees, squeeze glutes for 4-5 seconds, breathe out and relax for 8-10 seconds, allowing hip to be pulled forward.  Repeat 3-5 times. Now allow knee/hip angle to relax past 90 degrees(lean further forward into lunge position).  Constantly engage glutes to protect your back. Push hips forward towards end range then return to starting position.  1-2 second pulses in and out of end range anterior hip flexion. Repeat 20 times in a controlled manner with glutes always engaged. Switch sides. Post-WOD: Barbell quad smash - Work the barbell down the inner thigh, top of thigh and outer thigh by rotating the direction of the foot.  2 minutes on each side spending at least 30 seconds on hot spots.

2020 CF Open

The OPEN is here! Thursday the first WOD will be announced at 6pm. We are excited about this year's format for our IN-HOUSE competition.

How it works: -Teams of 4: 2 Males + 2 Females (CFCody will put teams together) -$5 buy-in/teammate with money going into a pot for the top 2 teams. -Team members will have all day Friday until all day Monday to complete each workout.

Sign-up by Wednesday, 10.9, teams will be put together Thursday.