We will be offering Zoom sessions at 5:15am, 8:30am & 4:30pm. Access the link on the website daily.

CFCody WOD

Warm up (8min) 200 meter run 2 rds: 10 step up on right foot (leave RT foot on box) 5 KB single right leg DL 10 step up on left foot (leave LT foot on box) 5 KB single left leg DL WOD 12 min AMRAP: 100 meter Farmers Carry (55/35) 1 or 2 15 Deadlifts (225/155) 15 Box jump overs (24/20) @ Home Options 12 min AMRAP: 100 meter odd object carry 15 Odd object pick up 15 bench or stairs steps

PureFit WOD

12 min AMRAP: 35 single jump rope/double unders 12 KB Deadlifts 15 step ups 5:15am Click Here 8:30am Click Here 4:30pm Click Here MWOD Pre-WOD: Banded hip flexion and hamstring primer - this not only helps you get into the deadlift starting position, but activates the hamstrings for deadlifts and step ups/box jumps.  Place medium band on the rack about a foot off the floor. Lie on your back on place band high in the hip. Scoot back to create tension.  Using your hands bring your banded side knee into your chest, relax and repeat 15-20 times.  Then do 15-20 hamstring lockouts(place opposite hand on banded side foot, keep thigh in chest, straighten banded leg as much as possible, relax. Repeat 15-20 times).  Switch sides. Post-WOD: Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring.  When you find tender tissue, straighten your leg. As you bend leg shift weight side to side.  90 sec per leg. If no barbell is available, sit on a firm surface with lacrosse ball just below your sit bone. Bend and straighten the knee to floss the hamstring. Move the lacrosse ball down, left and right along the hamstring to smash and floss tight tissues.