CFC WOD 1. Strength Build to a max complex of: Front Squat + Push Press + Thruster 2. Conditioning EMOMx20 5 rounds of: Min 1: 20/16 Cal Row Min 2: 10 Clean and Jerks, 115/75 Min 3: 20/16 Cal Row Min 4: 10 OHS, 115/75 COMP WOD 1. Strength Build to a max complex of: […]

OPEN GYM 11:30am-1:00pm Skill emphasis:

CFC 1. Snatch Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS 2. Conditioning: 5 RFT 12 Pull-Ups 12 Burpees 200m Run COMP WOD 1. Snatch Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS 2. Conditioning: […]

CFC WOD Gymnastics Benchmark Max pistols in 1 min – Make a goal for yourself – post it on RB. Conditioning 21-15-9: Deadlifts, 225/135 Box Jumps, 24/20 Core Supermans reg 1×25 alternating 1×25 Banded pullthroughs 1×50 Banded leg curls 1×50   COMP WOD 1. Strength A. 1-rep heavy Clean B. 1-rep heavy Jerk C. 1-rep […]

The annual Runner’s Stampede (5k and 10k) starts at 7:00, if you plan on running get signed up before hand at the Rec. Center or get there at least a half an hour early Saturday morning.  Call 307-587-0400 for additional details.  Race day registration closes at 6:45 a.m.  The gym will be closed until Monday.