Congrats to these amazing ladies at the 'Seikup' competition in Billings last Saturday. We all know how scary it is to put yourself out there and push yourself beyond your expectations. They showed true strength & humility every time they stepped on the competition floor. This is what CF is all about. Thank you ladies for making us better!

1. Conditioning “Open Test” AMRAP 20: 50 Wall Ball (14/20) 50 Double Unders 40 Box Jumps (24/20) 40 Toes 2 Bar 30 Chest 2 Bar 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Power Snatch (145/100) 10 Muscle-Ups Scaling Option - 20 min AMRAP 40 Wall Ball (14/20) 100 Double Unders 40 Box Jumps (24/20) 30 med ball sit ups (15/20) 30 Pull ups/ring row 20 Burpees 15 Power Cleans (115/85) 15 Jerks (115/85) 10 Power Snatch (115/85) 10 Ring Dips 2. Squats - 15 min work up to a heavy set of 5 Back Squats