CFCody WOD

30-25-20-15-10: Russian Kettlebell Swings (70/53) wall ball Sit-ups 10 ft Shuttle Sprints

PureFit

20-15-10-5: Russian Kettlebell Swings (70/53) wall ball Sit-ups 10 ft Shuttle Sprints MWOD Pre WOD:  Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you can hold on.  Position ball of foot onto plate, heel on ground.  Then internally rotate foot (from the heel, not the ankle)  Step other foot in front, onto plate.  Activate the glute and quad of the leg that you are stretching the calf.  If you loose activation of glute, regain and continue for 90 seconds per leg. Post WOD:  Bone Saw Calf Smash:  With a foam roller, kneel and place your shin on roller, keep foot neutral, support weight with upper body, bring your opposite leg up and place your other shin across the tissue you are trying to change. Slowly smash your shin across the back of the calf. Sitting back will make this MOB more aggressive.  2 minutes per leg, breathe!!

CF Games OPEN season is here! Friday is the first workout and we want to kick the season off with a night of cheering each other on and celebrating our amazing CFCody community.  You are welcome to complete the workout during your regular class or wait till Friday Night Lights! Doors open at 4:30pm, first heat @ 5pm. Bring an appetizer or beverage to share. The CF Games season is such an exciting time to see what we are made of.

See you Friday & let the Games begin! 

Don't forget to sign up for our CFCody IN HOUSE 

Men vs Women

Competition! Put your name on the NEWS board at the gym if you want to participate.