CFCody WOD

5 sets of: 15 calorie row/ski/bike/200 m run 18 T2B/med ball sit up/weighted sit up 20 Wall Ball (20/14) 14 DB Overhead walking lunge * -rest 90 sec b/t sets- *Can use 1 or 2 DB for lunges

PureFit WOD

4 sets of: 12 cal row/ski/bike/200 m run 15 med ball sit up 18 Wall Ball 12 walking lunges* -rest 90 sec- *Can add weight to lunges

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

MWOD Quad mobilization- after the workout perform either or both if you have time, couch stretch for 2 minutes a side and barbell quad smash for 2-3 minutes a side