CFCody WOD

4 sets of: 10 Push Jerks (135/95)(115/75) 20 Unbroken KBS (70/55)(55/35) 50 Double Unders/75 single unders/2 min of double under practice -rest 2 min b/w sets- *Goal is to keep each round under 5 min, including your rest. So 3 mins of work, 2 min of rest.  Choose weight accordingly.

PureFit WOD

3 sets of: 10 KB/DB Push press 15 Unbroken KBS 40 single Unders or 20 Plate hops -rest 1 min b/w sets- MWOD Pre-WOD -Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the smash ball or medicine ball on your chest(this is optional) plate.  Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor. Spend about a 30-60 seconds smashing tissues with the arm moving from hip to overhead, thumb towards floor. Then move lacrosse ball down an inch and repeat.  Repeat whole sequence on the other side. Post-WOD -Calf box stretch - using a box or the wall, stretch the achilles.  Stand close to the box or wall, place on foot flat against the box and slide heel to the floor.  Keeping knee soft, lean forward and hold stretch for 30 seconds. Repeat with knee bent. Take 1-2 steps away from box/wall. Place same foot flat against the box/wall and slide heel to the floor.  Lean body forward and hold stretch for 30 seconds. Repeat with bent knee. Repeat the whole sequence on the other side

2020 Nutrition Matters Partner Challenge

When: Monday, February 3rd - Tuesday, March 3rd.

Cost: $40/teammate ($80 total) *$20 goes to Inbody Pre/Post test & $20 goes in pot for Winners.

What: This is a team challenge. Your teammate does not need to be a CFCody member, however, they do need to complete the Pre/Post test workout & Pre/Post Inbody test.

Inbody: will be at the gym - Thursday January 30- Tuesday February 4 @ 11am. and again on Monday March 2 - Wednesday March 4

Test WOD: Pre-Test - Monday & Tuesday, February 3rd & 4th Post Test - Monday & Tuesday, March 2nd & 3rd