CFCody WOD

Workout AMRAP x 20 MINUTES 400m Row/Ski/20 cal Bike* 15 Burpees/Up-Downs 10 Strict Pull-ups *Row increases 50m every round (400, 450, 500...). Reset the rower before the start of each round. *Increase Bike 3 Calories every round.

PureFit WOD

AMRAP x 15 MINUTES 250m Row/ski/10 calorie bike* 10 assisted pull ups/ring rows 8 up downs/burpee's *Row increases 50m every round (250, 300, 350...). Reset the rower before the start of each round. *increase Bike 3 calories every round. MWOD Pre-WOD: lat smash on foam roller for 1-2 min a side Post-WOD: Banded lat stretch- place medium band on pull up bar. Put right hand through band and using left hand keep right hand facing the ceiling  Step back facing the bar bringing right arm overhead by ear with tension. Place right leg behind left leg to stretch lat   If really tight do contract and relax for 4/8 seconds respectively   Spend 60-90 seconds a side

2020 CF Open

Open WOD 20.1 will be announced today at 6pm! Anyone wanting to take on the WOD after it has been announced it welcome! First Heat will start around 6:45, after the 5:30pm class. Spectators welcome and encouraged!! Let the games begin.

In-house Open Teams will be posted by 5pm today.  If you still want in contact Mindy ASAP.