*Crossfit Cody will continue with their regular schedule this week.  A few changes will take place following the Park 6 school closures.  We will not be offering Crossfit Kids programs until further notice.  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.

***We are following the CDC guidelines in regards to the Corona-virus, 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.  Thank you CFC family and Stay Healthy!!!

CFC 3 Sets 8 Power Snatch (95/65)(65/45) 10 V-Ups or Tuck-Ups Rest 1:00 2 Sets 10 P. Snatch (135/95)(95/65) 15 V-Ups or Tuck-Ups Rest 1:00 1 Set 12 P. Snatch (155/105)(115/75) 30 V-Ups or Tuck-Ups PureFit 3 Sets 8 KBS 10 V-Ups or Tuck-Ups Rest 1:00 2 Sets 10 KBS 15 V-Ups or Tuck-Ups Rest 1:00 1 Set 12 KBS 30 V-Ups or Tuck-Ups At Home Option:

5  2-minute rounds. 1:00 rest between rds

• 10 burpees
• 200-m sprint
• Max-rep burpees

MOBILITY:  Barbell Sink Mobilization - Place a barbell in a rack about waist high. Grab the barbell with one hand. Rotate away from the barbell then grab the barbell with the other hand. Move your hands as close together as possible without losing shoulder position(shoulders down and back).  Keeping the shoulders back, straighten the arms, step forward and lean forward. To increase tension, bend knees/lunging down. The goal is to get your shoulders at the same level as the barbell without losing shoulder position. Stretch for 3 sets of 30 seconds. If you are really tight contract the chest and shoulders for 4 seconds, relax for 8 seconds for 3 rounds then stretch.  This is a global mobilization and will stretch what is tight: pecs, anterior shoulder muscles, etc. :