CFCody WOD

Workout EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK... Build Quickly to Heavy Single Power Clean & Jerk* *Building should take you up to or past your weight in the workout. (Score is Load) WORKOUT "THE CALI BEAR" EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. *Last seen on 11/22/19 (Score is Load)  

PureFit WOD

Team WOD 8 Rounds Total of: 8 Wall Ball 10 KB SDHP 4 Shuttle sprints or 8 Cal Row/Ski/Bike *Teammate 1 completes entire round then switch with teammate 2. MWOD Pre-WOD: Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder Post-WOD:Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on right high trapezius(next to spine where neck and torso meet). Place a medicine or smash ball on your chest. Wrap the left arm around ball.  Bring the right arm from hip to overhead with thumb towards floor 3 times. Place feet flat on the floor and bridge hips up. Bring the right arm into the overhead position with thumb pointed towards the floor, repeat several times.  Then move lacrosse ball down an inch and repeat.  Move the ball down one more time and repeat.  Repeat whole sequence on the other side. Focus on tender tissue between the spine and shoulder blade

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%