CFCody WOD

For Time: 100 Single Arm DB Thrusters (55/35)(35/25) -Alternate Arms every 10 reps *EMOM perform 3 Bar Muscle ups/Chest 2 Bar pull ups/strict pull ups 0r if hands are beat up 8 Slam Balls

PureFit WOD

For Time: 80 Single Arm DB thrusters -Alternate arms every 10 reps *EMOM perform 3 slam balls MWOD Pre-WOD: First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine. This will help the overhead position Post-WOD: Triceps smash/Biceps smash - smash whichever is the most fatigued after the workout, or both if you have time.  This not only improves range of motion/mobility but will also minimize soreness in these muscles in the days to come. Triceps Smash - Using a racked barbell or foam roller, smash length of triceps. Place the back of upper arm on barbell while standing(or on foam roller while lying on stomach), bend and straighten the elbow as well as rotate the lower arm in circles. Work the entire triceps from the back of the elbow to the shoulder.  Switch sides.    Biceps smash - Lie on your side and place the sleeve of a barbell on the bicep, near the elbow.  Bend and straighten the elbow while rolling the sleeve to floss sore tissue. 1 minute a side.  

Schedule Changes Starting (June 1)

• 9:30AM Class is no longer
• 7:30am is now our PureFit Class
• Wednesday: 5:30am & 5:30pm are open gym style
• Fridays: 4:30-6pm Open gym style