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

CFCody WOD

Warm up (8 min) 3 rounds: 10 beat swings on pull ups bar 5 up downs 10 side lunges 5 up downs WOD 5 Rounds: 10 Front Squats (135/95) 10 Toes 2 Bar/Knees 2 Elbows/weighted sit ups 200 meter run 10 Burpees @ Home Options 5 Rounds: 10 odd object squats 10 odd object weighted sit ups 200 meter run 10 burpees

PureFit WOD

3-4 Rounds: 10 KB Goblet Squats 10 weighted sit ups 200 meter run/row 10 Burpees/up downs 5:15am Click Here 8:30am Click Here 4:30pm Click Here MWOD Pre-WOD: 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. Post-WOD: Lacrosse ball calf smash - While kneeling, place a lacrosse ball in the meat of your calf.  Sit down on the ball and smash.  You may floss by leaning hips side to side or turning foot in then out. Move the lacrosse ball around to work the both gastrocnemius heads.  Spend 2 minutes each side.