CFCody WOD

Workout "THE THREE WISEMEN" 3 ROUNDS FOR TIME 15 Deadlifts (225/155) 25/20 Cal Bike/Row/Ski 35 DB Thrusters (35/20) -20:00 Hard Cap-

PureFit WOD

3 rounds 15 KB Deadlifts 20 calories Bike/Row/Ski 15 KB/DB Thrusters -20 min cap- MWOD Pre-WOD: Thigh Adductor stretch- this will allow you to get into a deeper squat and better starting position for deadlift.  Squat down while holding onto the rack. Straighten the right leg out to the side with the foot towards the ceiling(not pointing forwards).  Keeping the right foot towards the ceiling or pointed back drop your bottom to the ground then use the rack to pull yourself back up. Do 15 pulses.  For more stability you can hold onto a thick back wrapped around the rack. For added benefit, place the thick band high in the right hip(this can only be done if you can go into a deep squat).  Repeat on the other leg. Post-WOD - quad smash. Spend 2-3 minutes per side smashing quads with barbell, kettlebell or medicine ball

Holiday schedule

Monday - Regular schedule Tuesday - Morning classes ONLY Wednesday - CLOSED Thursday - Saturday - regular schedule