CFCody WOD

FOR TIME* 400m Run/Row/ski - 20/16 cal bike 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 burpees/Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 400m Run *Weight Vest Optional  

PureFit WOD

FOR TIME 300m Run/Row/ski - 16 cal bike 40 Step ups 30 walking lunges (can add wt if want) 20 med ball sit ups 25 Up-Downs 20 med ball sit ups 30 walking lunges 40 step ups 300m Run MWOD Pre-WOD: Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling.  Squeeze glutes to protect back. Then stand up in high lunge position and drop back down into deep lunge, do 15 controlled lunge reps per leg. Post-WOD: Pigeon stretch on the floor - 45 seconds a side.  Piriformis stretch on the floor - 45 seconds each side( lie on back, cross right ankle over left knee, place hands behind left thigh and pull it towards your chest)

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!