CFCody Team WOD

IN TEAMS OF 2... FOR TIME* 100 Cal Row 100 Pull-Ups 30 Front Squat (185/125)|(135/95) 50 Pull-Ups 50 Cal Row 30 Front Squat *P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way. (Score is Time) MWOD Banded Lat Stretch - place medium band on pull up bar.  Place right wrist through band and grab band. Facing pull up bar step back to create tension while hand faces the ceiling.  Allow band to pull arm while lowering chest. Then swing right leg behind and across the left leg to stretch the right latissmus dorsi.  Stretch for 45-60 seconds. Repeat on the left side. Couch stretch

2020 Nutrition Matters Results

This has been by far the BEST nutrition challenge to date. So many teams stuck with it for 30 days and produced some pretty incredible results! The competition was super tight - hence the tie for 3rd place - Congrats to all those that participated, we hope changes were made that will last a lifetime! If you are interested in seeing the full results contact Mindy.

1st Place Winners: John & Liz Fabrizio Total wt. loss: 21.6 lbs       Body Fat% loss: 4.2%      WOD increase: :23sec Row & 103 Reps 2nd Place Winners: Tim Newton & Victoria Colson Total wt loss: 22.1 lbs        Body Fat% loss: 4.9%       WOD increase: :08sec Row & 58 Reps 3rd Place Winners: Travis & Joanie Graham Total wt loss: 24.7 lbs       Body Fat% loss: 9.1%         WOD increase: :11sec Row & 55 Reps 3rd Place Winners: Alex Sitz & Tasa Brost Total wt loss: 22.1 lbs       Body Fat% loss: 7.1%         WOD increase: :21sec Row & 35 Reps

Overall Gym Results

Total weight loss: 170.8 lbs Total Body Fat% loss: 52.3% Overall wt loss & body fat% loss: Male John Fabrizio: 14.9 lbs Travis Graham: 4.6% Female Joanie Graham: 11.5 lbs Tasa Brost: 4.9%