CFCody WOD

6 sets: 2 min ON / 2 min OFF 6 Power Snatch (165/105)((115/75) Max calorie row/bike or slam balls with remainder of 2 min *to allow for enough rowers/bikes & slam balls, partner up and 1 person work while the other rests. Midline ADD ON: 1- 15 flutter kicks 2- :30 sec hollow hold 3- 15 v-ups 4- :30 sec plank hold *1, 1+2, 1+2+3, 1+2+3+4

PureFit WOD

5-6 sets: 2 min ON / 2 min OFF 6 KB snatch (each arm) Max calorie row/bike or slam ball with remainder of 2 min Midline ADD ON: 1- 10 flutter kicks 2- :30 sec hollow hold 3- 10 supermans 4- :30 sec plank hold *1, 1+2, 1+2+3, 1+2+3+4 MWOD:  This can be done before and after WOD. Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 1 minute on each shoulder  

Nutrition Challenge Winners! We are so proud of all those that participated in the pre-holiday clean it up Nutrition Challenge.  We saw some amazing results! Your Winners are.........

1st Place: Dani Blankenship & Sarah Burkhardt -$400 Prize combined total of: 62 more test WOD reps 11.2lbs lost 16.1 inches lost

2nd Place: Alex & Nettie Sitz - $200 Prize combined total of: 46 more test WOD reps 17.2lbs lost 7.13 inches lost

3rd Place: Carson Rowley & Nick Galagher -$100 Prize combined total of: 39 more test WOD reps 18.4lbs lost 10.01 inches lost

*Congrats! Your winnings will be at the gym *If anyone would like to see your results contact Mindy