CFCody & Comp WOD 1.  Conditioning "Tri Sprint Intervals" 6 Rounds of: In 4 min complete: 30/20 Calorie Row 20 Burpee's AMRAP of 10m Shuttles in remaining time Rest 2 mins between rounds 6. Midline Conditioning 3 Rounds, NOT for time: 10-12 GHDSU or 25 med ball sit ups 1 min Overhead KB Hold - KB in each hand (50/35#)

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.  If you missed the meeting on Wednesday contact Mindy for more info.