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

14 min AMRAP: 10 Double unders/single unders 2 toes 2 bar/med ball/slamball sit ups/V-ups 3 Wall Ball or slamballs *Every Round increase Double Unders by 10 Toes 2 Bar by 2 Wall Ball by 3 ex: rd 1 = 10, 2, 3 - Rd 2 = 20, 4, 6 - Rd 3 = 30, 6, 9 ..... continue for 14 min. *REMINDER: Do Not slam medicine Balls....Only slam actual Slam Balls. thank you! MWOD: Couch Stretch:  mobilize in this position 2 minutes per leg, remember to activate glute and keep an upright torso. Breathe!!  A little tidbit: the majority of people should be able to achieve this position without pain or restriction. If this is not the case for you, your quads and hips are tight.  Try placing the kneeling knee on the couch, or if you couch is too soft place the kneeling knee on a pillow/ab mat/soft surface with shin against the couch. Move in and out of the stretch by sitting as upright with back as close to the wall as possible, then lean into front upright leg pushing the knee over the toes. Find the position that provides the biggest quad stretch and spend most of the time there   No Equipment version 14 min AMRAP: 10 Toe taps on object 2 V-ups 3 Jumping lunges *Every Round increase Toe Taps by 10 V-ups by 2 Jumping Lunges by 3 ex: rd 1 = 10, 2, 3 - Rd 2 = 20, 4, 6 - Rd 3 = 30, 6, 9 ..... continue for 14 min.

Zoom Virtual Class

Click HERE to join the 6am class Click HERE to join the 8:30am class Click HERE to join the 5pm class

Zoom Instructions

Here’s what you need to do to join a class. If using a computer 1- Click on the link connected to the class you want to join and follow the prompted instructions. If using your phone or iPad 1- Download the app Zoom on your phone or iPad. 2- Click on the link connected to the class you want to join and follow the prompted instructions from there. Please be patient these first few classes as we work through the kinks. After each class feel free to let us know how we can make the experience better by posting on our private Facebook account or contacting us directly. Thanks for all your support and continue to stay healthy and strong! We love seeing your workout post...you are inspiring to us all!