CFCody WOD

10-9-8-7-6-5-4-3-2-1 Power Cleans (155/115)(135/95) C2B pull-ups Burpee Box jumps

PureFit WOD

10-9-8-7-6-5-4-3-2-1 DB cleans ring rows/pull-ups up-down box step-ups MWOD Pre-WOD: Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder Post-WOD: Smash what is sore: lats, hip flexor and/or calves.  For lats: Use a foam roller.  Lying on your side, place foam roller at the base of the arm as it attaches to the shoulder. Roll forwards and backwards, working on tender spots.  Continue to smash as you move the roller slowly past the armpit to the lats. Spend 2 minutes a side.   Foam roll high hip- lie on your side with foam roller on the high hip/glute.  Scissor kick legs, placing bottom leg in back on top leg in front. Keep bottom, back leg straight and behind you at all times.  Slowly roll forward from the glute to the front of the hip/high hip flexors. Roll back and forth moving slowly down the leg to the upper quadriceps.  2 minutes each leg. Or Calf Smash -Using a foam roller, cross ankles over foam roller.  Start at the achilles, then roll your leg in small sections from forward and back and from side to side, clearing one section of tissue at a time.  Slowly work your way up to the top of the calf. Focus on the tender ares. 2 minutes a side.

Holiday Schedule

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