Dear Crossfit Cody Members, As owners of Crossfit Cody, we are in constant contemplation and prayer to make the best decisions for our family, friends, community...as well as our small business.  We know that the Coronavirus has impacted each person in a very different way.  Some of those changes have been hard, whether the loss of a job, struggles with health, fear, anxiety, loneliness, uncertainty, lack of connection,....  But there have also been huge blessings in these hard times, we know we have felt them through increased family time, simplicity of everyday life, helping others, deepening of faith, restoration of time, gratitude. We are looking to the future in hope, and we are doing our best to keep Crossfit Cody a sustainable business during these unique times.  Although we have temporarily closed our doors; our mission to impact the community and our members in a healthy way continues.  We have lent out our equipment, continue to post our WODs on the website, and are providing Live-Zoom CrossFit classes 3 times/day on our regular scheduled days. We would love your continued support, but we also acknowledge how that might look different to everyone.  So here are some options for you to consider: If you would like to continue your regular membership, please contact us. If you would like to donate a specific amount for your membership, please contact us. If you would like to pause your membership, please contact us. *You are welcome to contact any of the owners to communicate what works best for you.  We greatly appreciate your support! Much love to you all, Josh 208-861-1834 & Tammy 208-871-5355 Matt 307-250-4917 & Mindy  801-725-9732 Mike 406-209-1689 & Anna 406-579-5925

CFCody @ Home WOD

Click HERE to join our zoom class @ 9am Team 'Tommy Mac' Teams complete all Burpees together, break up the barbell/KB/DB movements. -Equipment version- 4 Rounds 3 Burpees 6 Thursters (115/75)(75/55)* 4 Rounds 3 Burpees 6 Power Snatch 4 Rounds 3 Burpees 6 Push Jerks 4 Rounds 3 Burpees 6 Hang Squat Clean 4 Rounds 3 Burpees 6 Overhead squats *Goal is to be able to complete all Barbel movements at same weight & in no more than 2-3 sets.  adjust accordingly. *DB Version: use DB/KB for all Barbel movements, can do Front Squats instead of OHS. Can use 1 or 2 DB/KB for each movement. -Med Ball or Plate version: Use Medicine Ball or plate for barbell movements -No Equipment version- 4 Rounds: 3 burpees/up downs 12 Air Squats 4 Rounds 3 Burpees 12 Jumping Lunges 4 Rounds 3 Burpees 12 Push ups 4 Rounds 3 Burpees 12 Squat Jumps 4 Rounds 3 Burpees 12 Sit ups MWOD:  Post workout: Tricep and lat wall stretch -  Stand with left side facing the wall. Bring your left arm overhead and place the distal tricep and elbow on the wall. Drive your weight into the wall, creating a stretch into the tricep. Then grab the left wrist with right hand and push your left hand towards the left shoulder. Hold stretch for 45 seconds.  Repeat again. Then repeat on the other side. Yoga anterior shoulder stretch - Lie face down on the floor with arms perpendicular to body(like a cross). Roll the body to the right while keeping the arm in place to stretch the left anterior shoulder.  Take 3-5 deep breaths. The goal is to elongate the spine with inhalation and rotate into the anterior shoulder stretch with exhalation. Try to rotate a little further with each exhale. Repeat the above on the same side with the elbow bent at 90 degrees. Then repeat the whole cycle on the other side.