CFCody WOD

Workout EVERY 4:00 FOR 6 SETS 7 Up-Down/burpee Devil's Press (35/20)|(20/15) 14 DB Front Squat (35/20)|(20/15) 16/13 Cal Bike/ row / ski -Rest Remainder of the Time-

PureFit WOD

EVERY 4:00 FOR 4 SETS 7 up downs 14 DB thrusters 16/13 Cal Bike/ row / ski -rest the remainder of the min- MWOD Pre-WOD: Olympic Wall Squat:  Grab a medium to thick band. While sitting on the ground, wrap the band around your back then pull band forward on both sides and loop on both knees. Then position on your back, put butt as close to wall as possible while in a squatted position, keep feet pointed straight on the wall.  Pull down on knees to increase hip flexion. To tap into adductors push elbows against knees. 2-3 minutes Post-WOD: Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly. Start at top again and move foot externally, slide bar down slowly. 2 min per leg

Nutrition Challenge

This is the last week of our Nutrition Matters challenge.  The test WOD will be available to Re-test on both Monday, March 2 & Tuesday, March 3.  The Inbody will be at the gym on March 2-4th.  Those participating in the challenge must Re-test the test WOD as well as get on the Inbody by Wednesday, March 4th.  We are excited to see the results from all your hard work! Lock it in this week...Good Luck!