CFCody WOD

Strength/Skill/Extended Warm-up (10 min MAX) 5x3 Power Clean* *Today's goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM. Workout FOR TIME 27-21-15-9 Power Clean (135/95)|(95/65) Ring Dip or HR Push-up OPTIONAL FINISHER 3 SETS 15 Barbell Bent Over Rows (Supinated Grip) 15 DB Strict Press (Light)

PureFit WOD

21-15-9-6 Med ball/slam ball power cleans box dips *200 meter row/run/ski after each set MWOD Pre-WOD: Shoulder distraction for hang position- this stretches the front of the shoulder, improving shoulder internal rotation, and allowing you to pull the bar closer to  your body during the clean.  Place a medium sized band on the pull up bar.  Place the band around your elbow. Roll shoulder down and back to place in stable position. Place that arm behind your back at waist/hip level.  Face away from the bar and step forward to create tension while holding hand behind your back. Allow the band to "pull" the shoulder back while keeping the hand behind your back.  Keep chest high and rotate slightly away from shoulder. Contract X 4 seconds, relax X 8 for a couple rounds to improve end range motion. Variation - using a thin band perform above but lie on the ground, face down. This is best done while wearing a T-shirt or sweatshirt as band can pinch skin in a tank top. Spend 1-2 minutes on each side. Post-WOD: Rack Pec stretch - stand next to the rack and grab the rack above your head with only a slight bend at the elbow. Then rotate away from the rack to stretch the pec for 30 seconds. Then move the hand down the rack to shoulder height and rotate away from the rack. Hold stretch for 30 seconds.  Slide hand down rack to waist height. Rotate away from rack and hold pec stretch for 30 seconds. Repeat this sequence on the other side.

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, tomorrow, teams will be put together Thursday.