CFCody WOD

Workout FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls (20/14)|(14/10) 30 Box Jumps (24/20) 25 Cal Row 50 Wall Balls (20/14)|(14/10) 50 Box Jumps (24/20) 25 Cal Row OPTIONAL FINISHER 2 SETS :30 Hollow Rock 2:00 Plank Hold :30 Hollow Rock 50 Russian Twists (w/ KB)

PureFit WOD

FOR TIME 20 Cal Row 15 Wall Balls (20/14)|(14/10) 15 Box Jumps (24/20) 20 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 20 Cal Row 25 Wall Balls (20/14)|(14/10) 25 Box Jumps (24/20) 20 Cal Row 20 min time cap.   MWOD Pre-WOD: Trap smash- Lie on back and place lacrosse ball on high trap. Bring that arm over head, work the overhead position trying to get the thumb closer to the ground.  Bridge hips and repeat overhead position reaching thumb to ground. Move ball down, keeping it between the spine and shoulder blade, and repeat above series. Move ball down once more and repeat. Repeat while sequence on other side. Post-WOD: Barbell quad and/or Achilles smash. Spend a minimum of 2 minutes smashing each quad and/or Achilles as time permits.

Christmas Party Saturday December 21st @ 6:30pm

CFCody will provide the main course Pot Luck items 5:15am - Appetizers 6:15am - Sides 8:30 & PureFit - Desserts 4:30pm - Appetizers 5:30pm - Sides

Wear your dancing shoes, we will be learning some swing dancing! Also, start warming up your singing voices Karaoke is on the agenda.