CFCody WOD

Strength/Skill 5-3-1 Push Press *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 DOUBLE AMRAP AMRAP x 4 MINUTES 2 Single arm DB Devil's Press (40/30)|(30/20) 6 single arm DB Push Press 8 Single arm DB Alt. front rack or Overhead Lunges *Perform entire round with 1 arm, then alternate arms for next rounds. -Rest 1:00- Repeat! *Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.

PureFit WOD

Workout DOUBLE AMRAP AMRAP x 4 MINUTES 2  DB hang Clean 6  DB Push Press 8 DB suitcase Alt. Lunges* *Can use weight or no weight for lunges -Rest 1:00- Repeat! Midline 10 medball sit ups :30 sec plank 8 Calorie bike/ski/row 2 - 3 rounds MWOD Pre-WOD:  Banded Overhead distraction- hook band on pull up bar. Punch arm through the other end of the band and hook strap around elbow. Step forward to create tension. Keeping core tight, rib cage down and shoulder externally rotated, place banded arm hand onto outside of band. Place non banded hand onto banded elbow and pull elbow towards head. 1-2 minutes each side Post-WOD:First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball and look away from the shoulder as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine.  

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.