CFCody WOD

"Recovery Workout" EMOM x 24 min Min 1 - Row/ski/bike for calories Min 2 - AMRAP of 2 Hang Muscle/Power snatch + 2 OHS (45/35)(35/25) Min 3 - Static Hold* Min 4 - DB/KB Filly Lunge (light, Athlete choice)** Min 5 - Slam Ball (30/20)(20/15) Min 6 - Walking Rest*** *Static Hold Options: Plank, Hollow, wall sit, superman, Plate OH **In DB/KB Filly Lunge, L-arm extended for rds 1 & 3 and R-arm extended for rds 2 & 4. Can use any combination of equipment or double KB or double DB. ***During walking rest...walk, breath, and recover.

PureFit WOD

EMOM x 24 min Min 1 - Row/ski/bike for calories Min 2 - AMRAP of 2 med ball cleans + 2 wall balls Min 3 - Active Recovery Hold* Min 4 - Med ball sit-ups Min 5 - Slam Ball Min 6 - Walking Rest** *Static Hold Options: Plank, Hollow, wall sit, superman, Plate OH **During walking rest...walk, breath, and recover. MWOD Pre-WOD:Triple Bully - stand in front of pull-up rack. Place left arm behind your back and hand on the rack, at belly button level, thumb up.  Keep shoulder externally rotated at all times, no NOT allow shoulder to dump forward. Create tension by stepping forward with the same leg. If no stretch occurs step forward and to the left. 1-2 min each shoulder Post-WOD:  Work on what it tight/sore. If you have time for both that is great. If not pick the one you need the most. If its the shoulders/upper body: Barbell Sink Mobilization - Place a barbell in a rack about waist high. Grab the barbell with one hand. Rotate away from the barbell then grab the barbell with the other hand. Move your hands as close together as possible without losing shoulder position(shoulders down and back).  Keeping the shoulders back, straighten the arms, step forward and lean forward. To increase tension, bend knees/lunging down. The goal is to get your shoulders at the same level as the barbell without losing shoulder position. Stretch for 3 sets of 30 seconds. If you are really tight contract the chest and shoulders for 4 seconds, relax for 8 seconds for 3 rounds then stretch.  This is a global mobilization and will stretch what is tight: pecs, anterior shoulder muscles, etc. If its the legs: Barbell quad smash working the quad with foot facing towards the ceiling, foot facing to the right and to the left. A minimum of 2 minutes per side.

Open WOD 20.5

Tonight is the last OPEN WOD of the season! Come join us tonight @ 6pm.  Complete or cheer on those completing the WOD right after the announcement!  Like always, the OPEN has brought a lot of cool PRs and personal accomplishments.  We have enjoyed watching you break out of your comfort zone and realize that you are capable of more! Learn from this, set some goals and keep moving forward.