Rest day.

CFC WOD Conditioning 21 Thrusters, 95/65 21 KBS, 55/35 500m Row 15 Thrusters, 95/65 15 KBS, 55/35 500m Row 9 Thrusters, 95/65 9 KBS, 55/35 500m Row CFC STRENGTH WOD 2016 OPEN ATHLETES 1. Gymnastics Conditioning 6 sets of 60% of your biggest unbroken set of muscle ups OR ring dips 2. Conditioning 21 Thrusters, […]

CFC WOD 3 RFT: 500m Row 12 Burpees 21 Box Jumps, 24/20 CFC STRENGTH WOD 1. Snatch Grip Push Press work up to a heavy single 2. Snatch Grip Push Jerk work up to a heavy single 3. Snatch Balance work up to a heavy single   4. Conditioning 3 RFT: 500m Row 12 Burpees […]

The CF games Masters “Long Chipper” CFCody style 1 mile run 50 med ball or sandbag ground-to-shoulders 50 box jump-overs (24 / 18 inch) 50 Chest 2 bar pull-ups 50 wall-ball shots (20 / 14 lb.) 50 toes 2 bar 50 box jump-overs (24 / 18 inch) 50 med ball or sandbag ground-to-shoulders * teams […]

  This past spring/summer we’ve had the opportunity of learning from this very talented lady. Starting this fall she will be pursuing her dream of improving the lives of kids at the elementary school level in Laramie.  Although we are sad to see her go, we are excited to watch her grow and become an […]