Congrats to all those that participated in the Affiliate Cup this past weekend in Casper.  Our Scaled Team place 2nd! RX'd team 2 placed 4th & RX'd team 1 place 5th.  It was so fun watching everyone work together and push through these physically and mentally tough WOs.  Special THANK YOU  to the support crew! We couldn't have done it with out you.

Skill

Take 15 min and NO more to find your Clean & Jerk Max

*Affiliate Team members, since you did this Sat, take this time to work perfect form.  If you feel good go ahead and max.

-Make sure to write this down for the GLORY BOARD. Affiliate Cup team members write your max down from Sat if you hit a new max.

Conditioning

5 sets:

5 Touch n Go Snatch @ 60% of your 1RM

15 Unbroken Box Jumps (20/24)

20 Unbroken Wall Ball (15/20)

You have 3 min to do each set...the next set begins when the clock hits 3 min. (ex: if you finish the first set in 1:30 you have 1:30 to rest till you go again.) This continues for 5 sets or 15 min. Goal is to complete all 5 sets.  If you miss the 3 min mark rest 1 min and start the next round.

Cool Down

Choose one of the following & complete as many reps as possible in 1 min:

Toes 2 Bar

Hand Stand Push Ups

Double Unders

Wall Climbs

Ring Dips or Muscle ups

Burpee's

OPEN GYM HOURS

Starting this Wednesday we will be having OPEN GYM hours from 11am-1pm every Wed & Fri.  Shane Smith comes to us after training at Westside Barbell. He is highly trained in Deadlift, Bench & Squat. We are excited to have him part of our CFCody Team. Use this OPEN GYM to make up WODs, work on Olympic lifting or skill work or just sweat.