CFCody WOD

Strength/Skill - 15 min  Front Squat 5-3-1-1-1 *Build each set, allow 1-2 min recovery between sets.  Find 1 rep max for the day. Conditioning EMOM x 20: min 1 - 18/14 cal row/bike min 2 - 15 DB/KB front squats (50/35)(35/20) min 3 - 8-10 burpee box jump overs min 4 - REST *adjust reps/cals to allow for at least :10 sec transition time.

PureFit WOD

EMOM x 16: min 1 - 8 shuttles min 2 - 10-12 DB/KB goblet squats min 3 -  10 cal bike/row min 4 - REST *adjust reps/cals to allow for at least :10 sec transition time. MWOD PreWOD: 2 Minute Ankle, Hip, front rack MOB: work on your most restricted area to improve range of motion.                             2 Minute Squat Therapy, working on range of motion. PostWOD: Smash upper leg OR Voodoo Band Upper Leg.  If you are wanting to flush out the quad and hamstring with the voodoo bands, wrap upper thigh with 50% tension.  Then move around for 2 minutes, in and out of range of motion, i.e, squat, downward dog, lunge, etc.  Rapidly release the band, NO MORE than 2 minutes of compression at a time.  Switch legs.  If time allows, wrap lower part of thigh above the knee and repeat. (if you have nerve issues or blood clotting issues, compression bands are not a good option for you).  

Holiday Schedule

*Christmas week & New years week will be the same Monday Dec 24 & Dec 31 - Morning classes ONLY Tuesday Dec 25 & Jan 1 - CLOSED Wednesday Dec 26 & Jan 2 - Regular class schedule *Wednesday NOT being a rest day Thursday-Saturday Dec 27-29 & Jan 3-5 - Regular Class Schedule