CFCody WOD 1. Conditioning For time: 5 Rounds of Cindy* directly into: 3 Rounds of DT** Directly into: 1,000m Row *1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats **1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105) or (135/95) 2. Gymnastics Conditioning A. 3 sets of 21 unbroken Kipping HSPU/push ups B. 4 sets of 18 unbroken Kipping HSPU/push ups C. 5 sets of 15 unbroken Kipping HSPU/push ups D. 6 sets of 12 unbroken Kipping HSPU/push ups Rest as needed between sets Comp WOD 1. Conditioning 2.Gymnastics Conditioning 3. Back Squat 78%/5 83%/1 78%/5 86%/1 78%/5 89%/1

Whole 30 Nutrition Challenge

2017 has arrived and who's ready for a nutrition detox? We will be starting our first 2017 30 day nutrition challenge on Monday January 9- Tuesday February 7.  For this challenge we will be following the Whole 30 Challenge.  Use this week to prepare for this challenge.  Educate yourself and start meal prepping.  We will have a meeting tomorrow, Wednesday January 4, to go over all the details.  You can also visit www.whole30.com to learn more.  Contact Mindy for any questions.