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 ON A 15:00 RUNNING CLOCK... Build to 5RM Back Squat Workout AMRAP x 14 MINUTES 200m Run/Row/ski 14 slam balls (20/15)(15/10) 12/10 Cal Bike/row/ski 7 KB Goblet Squats (70/53)|(53/35) (Score is Rounds + Reps) *Choose a different machine/run option for Meters & calories.

PureFit WOD

AMRAP x 14 MINUTES 200m Run/Row/ski 14 slam balls 12/10 Cal Bike/row/ski 7 KB Goblet Squats *Choose a different machine/run option for Meters & calories. MWOD Pre-WOD: Hip adductor stretch - this movement will allow you to open your hips/drive your knees out while squatting to improve squatting mechanics.  Place a thick band around the rack about a foot off the ground. Squat down and place one leg out to the side, knee locked, toes towards the ceiling.  Grab the band with both hands near the rack. Keeping toes towards the ceiling, fall back to drop your bottom to the ground. Then use the band to pull you back up. If you don't feel the stretch in the inner thigh, move the straight leg back more. Do 15 reps on each side.  Variations - if you have full range of motion(FROM) in the ankle, knee and hip place the band high in the hip of straight leg and do above exercise. If lacking ankle mobility, rise up onto the toe of the support leg. If lacking knee or hip ROM, place the band around your back for support and don't drop your bottom all the way to the ground. Post-WOD: Barbell/medicine ball or slam ball quad smash - 2 minutes a 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