CFCody WOD

Workout BENCHMARK WORKOUT “BARBARA" 5 SETS 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats -Rest 3:00 b/t Sets- Team option 5-10 SETS 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats -you choose set amount -no rest after each set -one person working a time 1/2 Barbara 5 SETS 10 Pull-ups 15 Push-ups 20 Sit-ups 25 Squats -Rest 2:00 b/t Sets-

PureFit WOD

"Mini-Barbara" 4 SETS 10 Pull-ups 15 Push-ups 20 Sit-ups 25 Squats -Rest 2:00 b/t Sets- MWOD Pre-WOD: Blue Angel - lie on stomach. Place lacrosse ball on pec, below collar bone and on chest wall just inside the armpit. 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 Post-WOD:  Tricep and lat wall stretch -  Stand with left side facing the wall. Bring your left arm overhead and place the distal tricep and elbow on the wall. Drive your weight into the wall, creating a stretch into the tricep. Then grab the left wrist with right hand and push your left hand towards the left shoulder. Hold stretch for 45 seconds.  Repeat again. Then repeat on the other side.  

Holiday Schedule

Monday - Regular schedule Tuesday - Morning classes ONLY Wednesday - CLOSED Thursday - Saturday - Regular schedule