CFCody WOD

Workout SKILL ON A 10:00 RUNNING CLOCK... Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row (No Measure) WORKOUT E2MOM x 20 MINUTES MIN 1 & 2 - 400m Run MIN 3 & 4 - 15 Burpees Then Max Muscle-Ups or Strict Pull-ups* *Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development. (Score is Reps)

PureFit WOD

WORKOUT E2MOM x 16 MINUTES MIN 1 & 2 - 200m Run/Row/Ski MIN 3 & 4 - Amrap of 3 Pull ups + 6 ab mat sit ups + 9 Lunges MWOD Pre-WOD -Triple Bully - stand in front of pull-up rack. Place left arm behind your back and hand on the rack, at belly button level, thumb up.  Keep shoulder externally rotated at all times, no NOT allow shoulder to dump forward. Create tension by stepping forward with the same leg. If no stretch occurs step forward and to the left. 1-2 min each shoulder Post-WOD-Lateral seam overhead smash - lie on your side and smash the high lat/tricep area on a foam roller. Start on the back of your shoulder and roll forward with arm over head and palm facing the ceiling.  As you roll forward, "smear" the tissue into the roller. Continue to roll back to forward smashing from the lat, to the shoulder and into the tricep. Hunt for sore spots. When you find a tender area, contract the lat and push your hand into the ground for 4 seconds, then relax for 8 seconds. Repeat. Spend 2 minutes on each side.

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%