Our new member 2 for 1 special is running through the month of February. CFCody members... refer someone and they take advantage of this deal, you will receive $20 cash! Spread the word!

CFCody WOD

Strength/Skill FOR LOAD 3x3* Hang Power Clean *Goal is heavier than the final set of loading in the workout. Workout FOR TIME* 15-12-9 Hang Power Clean (95/65)|(65/45) Box Jump (24) into... 12-9-6 Hang Power Clean (135/95)|(95/65) Box Jump (30) into... 9-6-3 Hang Power Clean (185/125)|(135/95) Box Jump (30+) *Heights are the same for all athletes. Goal is three increasing heights for the Box Jump. (Score is Time)

PureFit WOD

FOR TIME* 15-12-9 Medicine Ball Hang Power clean Box Jump/Step ups into... 12-9-6 Medicine Ball Full Power clean Box Jump/Step ups into... 9-6-3 Medicine Ball Squat Clean Box Jumps/Step ups MWOD Pre-WOD: Shoulder distraction for cleans- place a medium sized band on the pull up bar.  Place the band around your shoulder. Roll shoulder down and back to place in stable position. Place that arm behind your back at waist/hip level.  Face away from the bar and step forward to create tension while holding hand behind your back. Allow the band to "pull" the shoulder back while keeping the hand behind your back.  Keep chest high and rotate slightly away from shoulder. Contract X 4 seconds, relax X 8 for a couple rounds to improve end range motion.Variation: same movement but with thin band and instead of stepping forward to create tension, lie face down on the ground under the pull up bar. Spend 1-2 minutes on each side. Post- WOD: Lacrosse ball calf smash - While kneeling, place a lacrosse ball in the meat of your calf.  Sit down on the ball and smash. You may floss by leaning hips side to side or turning foot in then out. Move the lacrosse ball around to work the both gastrocnemius heads.  Spend 2 minutes each 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 - Monday February 3 - Wednesday February 5  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