CFCody WOD

5 Rounds: 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s) 1 Minute Wall Balls (14/20) 1 Minute Calorie row/Bike 1 Minute Rest

PureFit WOD

5 Rounds: 1 Minute  Step Back Lunges 1 Minute Wall Balls 1 Minute Calorie row/Bike 1 Minute Rest *can add weight to walking lunges Mobility WOD: Pre-WOD - Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling.  Squeeze glutes to protect back. Then stand up in high lunge position and drop back down into deep lunge, do 10-20 controlled lunge reps per leg. The goal is to start to fatigue the muscles. Post-WOD - Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly. Start at top again and move foot externally, slide bar down slowly. 2-4 min per leg

The Amazing Race is this Friday, July 13 @ 6pm. If you have not signed up put your name on the board TODAY! If you’re still uncertain what this is ask a coach...you DO NOT want to miss it! We will have a BBQ after the race Friday night. CFCody will provide the meat & beer. Please bring something to share: 5:15AM class - side dishes 6:15AM class - appetizers PureFit & 8:30AM classes - Desserts 4:30PM class - side dishes 5:30pm class - alcoholic beverages or appetizers