CFCody @ Home WOD

"Garage Fight" 3 Rounds, 1:00 minute at each station: Dumbbell/Kettlebell Goblet Thrusters Single DB/KB Power Cleans Hops over the DB/KB Single Arm DB/KB Push Press Burpees Rest *Switch arms in Power Cleans & Push Press as needed. *Can use a medicine Ball or Slamball in place of DB/KB No Equipment Option "Garage Fight" 3 Rounds, 1:00 minute at each station: Odd-Object Thrusters Odd-Object Power Cleans Hops over the odd object Odd-object Reverse Lunges Burpees Rest - Odd Object - water filled milk jugs backpack filled with books Large coffee container filled with dirt Large almond container filled with dirt -Get creative! MWOD: First rib mobilization -2 minutes a side. Use a lacrosse ball or a tennis ball on your door jam

Zoom Virtual Class

Click HERE to join the 6am class Click HERE to join the 8:30am class Click HERE to join the 5pm class

Zoom Instructions

Here’s what you need to do to join a class. If using a computer 1- Click on the link connected to the class you want to join and follow the prompted instructions. If using your phone or iPad 1- Download the app Zoom on your phone or iPad. 2- Click on the link connected to the class you want to join and follow the prompted instructions from there. Please be patient these first few classes as we work through the kinks. After each class feel free to let us know how we can make the experience better by posting on our private Facebook account or contacting us directly. Thanks for all your support and continue to stay healthy and strong! We love seeing your workout post...you are inspiring to us all!