CFCody WOD

Nutrition Test WOD 14 Min AMRAP: 50 Wall Balls (20/14) 40 Burpees 30 Box Jumps/Step ups 20 Cal Row/Ski/Bike 10 Clean & Jerks (115/85)(85/65) *Use SCORECARD to record EXACTLY how you complete this WO.... size of Ball, Box - step up or jumps, which machine used, weight of barbel, etc. *We will re-test this workout in 30 days. In order to see accurate results, you must complete it the EXACT same way both times.

*If you still need to complete the 20.3 OPEN WOD, do that today and complete this test WOD tomorrow.

PureFit WOD

Nutrition Test WOD 14 Min AMRAP: 50 Wall Balls 40 Steps ups 30 Up-downs 20 Cal Row/Ski/Bike 10 single arm KB/DB Clean & Jerks -5 each arm *Use SCORECARD to record EXACTLY how you complete this WO.... size of Ball, which machine used, size of KB/DB, etc. *We will re-test this workout in 30 days. In order to see accurate results, you must complete it the EXACT same way both times.

InBody Machine Most of you are familiar with the Inbody Machine by now.  If not there are instructions by the machine.  If this is the first time you have use the InBody machine contact Mindy to go over your results. Mindy will be at the gym from 8:15-10am, 4-5pm Monday & 8:15-10am, 4-6pm Tuesday if you want to reach her then.  It costs $20 for both your pre & Post test if you do not want to participate in the nutrition challenge.

Nutrition Challenge This is a 30 day challenge. Starting Monday October 28-Tuesday November 26th. You may choose any lifestyle you want, just make a change.  If you participated in our last challenge and you found something that worked, don't reinvent the wheel. If you need help coming up with something or some new ideas talk to any of our trainers.  They are a wealth of knowledge!

Winners will be determined by  -Overall weight loss -Overall body fat percentage loss -Improvement of test WOD

Cost is $40..$20 goes towards your InBody pre & post test and $20 goes into a pot for the winners. Contact Mindy for any questions.

Good Luck!