CFCody WOD

EMOM x 16: Min 1: 5 Power Snatch (135/95)(95/65) MIn 2: 200 m run/row/ski Min 3: 15 slam balls Min 4: 60 Double Unders/120 Single unders  

PureFit WOD

EMOM x 16: Min 1: 12 DB Alternating Snatch Min 2: 200 m row/ski/run Min 3: 5-10 pull ups/ring rows Min 4: 40 single unders/plate hops   MWOD Pre-WOD: Anterior Compartment Smash:  Laying on your stomach, Position lacrosse ball on your right , pec minor(Upper chest, under clavicle).  Put your right hand behind your back, use your left hand to leverage your weight onto ball.  When you find a sticky spot, floss your right arm further into internal rotation by pulling arm up and across back. 2 min per arm Post-WOD: Lateral Chest Wall Smash -  Using a foam roller, lie on your side with your arm overhead. Smash and floss starting from the posterior armpit working down your lats.  Starting with chest towards floor, push into the foam roller to tack the lat down. Then roll to your side to smash the lat.  Move up and down the lat as previously described, focusing on sore areas.  Spend 2 minutes 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