CFCody WOD

4 sets of: 3 min clock - 20 DB Deadlifts (55/35)(35/25) 12 Hang Squat Clean Max Burpee Box Jump overs with remaining time -Rest 2 min b/t sets- *Goal is to get the same amount of Burpee BJ overs every set.

PureFit WOD

4 sets of: 15 DB deadlifts 6 Hang power cleans + 6 front squats 9 bupree/up down box step ups -rest 1 min b/w sets- MWOD Pre-WOD:  World's Greatest Stretch, alternating sides - step forward with right leg into deep lunge, bring right elbow to right foot instep, then raise right arm into the air twisting chest towards right knee, return both hands to the ground, push hips into the air and pull right toes towards your nose to place stretch on hamstring. Then return to standing position and repeat on the left side. This a dynamic movement so pause for only 1-2 seconds in each position. Repeat 10 times or do for 1 minute Post- WOD: Glute med and lateral hamstring smash- place lacrosse ball on lateral glute where thigh and buttock meet. Roll onto that side. Place a medicine ball on the inner thigh for added tension. Contract for 5 sec, relax for 10 seconds. Repeat this cycle on sore spots.  Move ball down lateral thigh on hamstring, behind IT band. Spend 2-3 minutes on each 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