CFC 21-18-15-12-9-6-3 Ball Slams Pull-ups Calories PureFit: 21-15-9-6-3 Ball Slams Ring Rows Calories MWOD PreWOD: Banded Bully - Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back(ensure shoulder is externally rotated at all times during stretch. If shoulder falls forward, remove tension from band and start over), place arm behind back at waist height.  Lean forward and allow band to pull shoulder into the back of the shoulder socket. Repeat on other side. PostWOD:  I.T. band smash on foam roaller, 5 minutes.

Holiday Schedule

Thursday

7-9am Turkey WOD -Open Gym Style. Allow time to complete the workout, at least 30 min.

Friday & Saturday

Closed.