We are so excited to have everyone back in the gym today! If you haven't already, sign-up for your open gym time using the "Open Gym sign up" button on the website.  We know there is anxiety about all the new rules we must enforce but please be patient with us as we work through the kinks. If you are unable to get into a class please let an owner know and we will do our best to accommodate you.  After these first few days, we will know what we need to do to better serve you.  This is new to us too and we want to make it as stress-free as possible.  Thank you so much in advance for your cooperation and understanding! Now let's get back in the gym and start crushing some goals!

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

CFCody WOD

Warm up 3 rounds: (8 min) 10 Tempo squats (2 count down & 2 count up) 10 Overhead Pull aparts with small band 3 inchworm + push ups :30 fast feet in place Murph Prep Monday 200 Meter run 2 round of Cindy* 300 Meter run 3 rounds of Cindy 400 Meter run 4 rounds of Cindy Cindy = 5 Pull ups 10 Push ups 15 squats @ Home options sub pull-ups for odd objects rows.

PureFit WOD

3-4 rounds: 200 Meter run/row 3 rounds of Cindy* Cindy = 5 Pull ups 10 Push ups 15 squats 5:15am Click Here 8:30am Click Here 4:30pm Click Here MWOD: Post WOD- Lat smash.  Lie on your side on a foam roller with that side arm overhead. Smash the tissue from mid rib up to the back side of the armpit   Roll slowly up and down as well as side to side working the full length of the lat. Spend 90-120 seconds a side Couch stretch- 2 minutes a side. To get more done with your time, stretch the last using a PVC pipe during the couch stretch.  Place the PVC in front and to the right with the right hand as high as possible on the PVC pipe with the left hand just under it(when right knee kneeling and left foot on the grounds). Relax into the couch stretch and lat stretch simultaneously. Try for 2 minutes a side