Covid-19 UPDATE

We want to extend a HUGE thank you to all of you during these past few weeks as we have settled into our new 'normal'. As some of you may have heard, the Governor extended new orders that went into effect Friday, May 15.  We want to update you on how these new orders affect us.

1- Class sizes have increased! However, we still need you to continue to sign up for class.  Per the Governor's orders, we must continue to track everyone that comes into the building.  Starting Monday we will open class registration for the week and cap each class at 18.  We ask you to ONLY sign up for the classes you can attend.  Be careful when registering for Open Gym times. Make sure to Double check dates and times. With bigger classes, we hope to accommodate everyone and eliminate the stress of getting into the class you want.

2- Class Schedule:  A few schedule changes will take effect starting next week

• Monday-Tuesday-Thursday-Friday schedule will remain the same.
• Wednesday: 5:30am & 5:30pm ONLY.  These will be run like a regular class with a programmed workout.
• Saturday will move back to 1 class at 8AM.
• For the remainder of May, we will continue to offer our PureFit class at 9:30am.  In June our PureFit class will move to 7:30am and the 9:30am class will be eliminated.

3- Showers are open! We ask those that take advantage of the showers to please spray & wipe them down after use.

4 - Kids room: Starting Monday our kids room will be OPEN.  Per the Governor's orders, we will also need to track kiddos so parents will need to sign their kids up.  You can access sign-ups through the same Open Gym button on the website. Sign up will be under the 8:30 class labeled KIDS ROOM.  We ask parents to wash or sanitize all kid's hands upon entering the gym and help sanitize items played with before leaving.  The same rules apply, no children under the age of 6 are allowed in the kids room unsupervised.  We will have a babysitter available during our 8:30am class ONLY.  To get a better understanding of how many kiddos to expect we are asking those that are interested in this service to contact one of the owners. If your kids show any signs of sickness please keep them home.    

5 - Sanitation requirements: Nothing has changed here. We will continue to enforce the same protocols going forward in alignment with Federal, State, and Local Health agencies. If you or anyone around you feels sick,  please stay home.

Thank you again for your cooperation and patience during this time. We truly appreciate all of you!

*InBody Machine schedule change: it will be at the gym Monday @ 4:30 PM until Thursday @ 5:30pm.

CFCody WOD

"Nutrition Test WOD" & Murph Prep with a running 10 min clock 1 mile run rest 2 min 10 min AMRAP: Cindy - 5 Pull ups 10 Push ups 15 Squats *Half the class start on run then swap. *If you don't use up the entire 10 min to run a mile the remaining is REST. The faster you run the longer recovery you have! *Make sure to use a scorecard to record your score on both the run & the AMRAP.  This will be scored as 2 parts when selecting winners for the challenge.

PureFit WOD

"Nutrition Test WOD" & Murph Prep with a running 5 min clock 400 meter run rest 2 min 10 min AMRAP: Cindy - 5 Pull ups/ Ring rows 10 Push ups 15 Squats *Make sure to use a scorecard to record your score on both the run & the AMRAP.  This will be scored as 2 parts when selecting winners for the challenge. MWOD Pre-WOD: Ankle mobility to improve squat depth and running mechanics. Place band around ankle.  Step away from rack to create tension. Kneel down with banded knee towards ceiling and other knee/shin flat on floor. Place med ball or kettlebell on knee of banded ankle if additional weight is needed. Rock back and forth, in and out while not allowing arch of foot to collapse. Rock forward over big toe then 5th toe. 1 min each position. Repeat on other side Post-WOD: Couch stretch with PVC pipe-  Perform the couch stretch with right leg against wall and left leg lunging forward. Keep the abs and right glute tightened at all times.  Place the left forearm on the left leg and grab the end of the PVC pipe.  Reach the right arm over head and grab the other end of the PVC. Reach the arm high to place a stretch on the lats and downstream too.  Take 5 deep slow breaths in this position. Repeat on the other side.  This will open the hips and shoulders.