CFCody WOD

Benchmark WOD 'Nancy' 5 rounds for time: 400 meter run 15 Overhead Squats (95/65)(65/45) *can sub to Front squats if needed. *This is a GLORY BOARD workout. Complete as Rx to make the board. Scale as needed.

PureFit WOD

'Nancy-ish' 12 min AMRAP: 200 meter run/row/ski 15 PVC or Banded OHS *Can sub to DB front squats MWOD Pre-WOD: 5 minute squat - lower into a good squat(feet 0-15 degrees, feet screwed into the ground, arches up and not flattened into the ground, knees out, chest up).  You can use the squat rack for assistance. Spend 5 minutes oscillating in the squat position. Play around. Push knees out, rock back and forth, rock laterally.  Drop on knee pick it up, drop other knee, resume squat position. Spend 5 minutes mobilizing this position actively. Post-WOD: Pigeon stretch - 60-120 seconds a side. If you are unable to do the pigeon stretch on the ground, place front leg on a plyobox

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