***We are following the CDC guidelines in regards to the Coronavirus, the recommendations are posted at the gym.    Please stay home if you or a family member are ill.  After your workout, please clean all equipment you used during your workout.  We will be doing extra surface cleaning between classes.  Please sanitize your hands before and after. We will also be eliminating access to child care during classes.  Thank you for your continued support through these uncharted times.  We truly love our Crossfit family and want to make decisions in the best interest for all.  Please check the website regularly for updates.

**At home options posted below.   Thank you CFC family and Stay Healthy!!!

SKILL EMOM x 8:00 Min 1: 1-2 MU or 5-7 Strict Pull-Up Min 2: 5-7 Tall Box Jumps (athletes choice) WOD 4 rds 5 DL (AHAP)(Should not be able to do 5 unbroken DL) 7 MU or C2B Pull-Ups/Pullups/Ring rows 21 Box Jumps PureFit EMOM x 14:00 Min 1: 10 Ring Rows Min 2: 10 Box Step-Ups   At Home Option

Annie

Descending rounds of 50-40-30-20-10 reps

• Double-unders
• Situps

MOBILITY:  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