CFC: AMRAP x 4:00 (3 Sets) 100m Run 20 DU's 10 Sit-ups Then: Rest 1:00 PureFit: AMRAP x 4:00 (3 Sets) 100m Run 20 Single Unders 10 Sit-ups Then: Rest 1:00 MWOD PreWOD: Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you can hold on.  Position ball of foot onto plate, heel on ground. Then internally rotate foot (from the heel, not the ankle)  Step other foot in front, onto plate. Activate the glute and quad of the leg that you are stretching the calf.  If you lose activation of glute, regain and continue for 90 seconds per leg. PostWOD:  Bone Saw Calf Smash:  With a foam roller, kneel and place your shin on roller, keep foot neutral, support weight with upper body, bring your opposite leg up and place your other shin across the tissue you are trying to change. Slowly smash your shin across the back of the calf. Sitting back will make this MOB more aggressive.  2 minutes per leg, breathe!!

Holiday Schedule

Thursday

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

Friday & Saturday

Closed.