CFCody WOD

Strength/Skill 5-3-1 Front Squat *Set 1 - 70-75% x 5 Set 2 - 80-85% x 3 Set 3 - 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Workout FOR TIME 30 Front Squat (135/95)|(95/65) 30 C2B Pull-Ups 20 Front Squat 20 C2B Pull-Ups

PureFit WoD

Skill/Strength EMOM x 8 min Min 1 - 5 ring rows Min 2 - 5 Dbl KB cleans Workout 15 calorie row/ski/bike 10 pull ups/ring rows 20 Dbl KB cleans 10 pull ups/ring rows 15 calorie row/ski/bike rest 2 min Repeat! MWOD Pre-WOD: Anterior Ankle mobilization- Place band around ankle.  Step away from rack to create tension. Kneel down with banded knee towards ceiling and other knee/shin flat on floor. Place med ball or kettlebell on knee of banded ankle. Rock back and forth, in and out while not allowing arch of foot to collapse. Rock forward over big toe then 5th toe. Spend 1-2 minutes on each leg increasing ankle range of motion.  Improved ankle ROM will improve squat depth. Post-WOD: Blue Angel - lie on stomach. Place lacrosse ball on pec, smash below the collar bone. Smash and floss by making a snow angel. Move ball around to tender/stiff spots, focusing on area under the collar bone. 2 min each side  Variation: place lacrosse ball on rack while standing. Lean into the ball and complete above movements.

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.