CFCody WOD

STRENGTH 5 SETS* 1 Push Press + 2 Push Jerk + 3 Split Jerks *Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor. WORKOUT AMRAP x 10 MINUTES 6 Push Jerk (155/105)|(115/75) 15/12 Cal Row/ski/ bike/200m run (Score is Rounds + Reps)

PureFit WOD

Team of 2: 14 min Amrap: 4 DB Push Press 6 slam balls 2 shuttle sprints *partner 1 completes entire round then switches with teammate. MWOD Pre-WOD: Overhead distraction with external rotation bias- hook band on pull up bar. Punch arm through the other end of the band and hook strap around elbow. Step forward away from the pull up bar to create tension. Keeping core tight, rib cage down and shoulder externally rotated, latch hand onto outside of band. Place non banded hand onto banded elbow and pull elbow towards head. 1-2 minutes each side Post-WOD: First rib mobilization - spent 1-2 minutes a side

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!