CFC WOD 1. Conditioning 4 RFT: 21 Pull ups 15 Box Jump overs 24/20 9 Deadlifts, 255/175 Comp WOD 1. Pull 10×2 Halting Clean Pull, climbing – pause at the knee before finishing the second pull 2. 20RM Benchmark 20RM Push Press – not jerk 3. Conditioning 4 RFT: 21 Pull ups 15m HS Walk […]

Rest Day! Open Gym is back on today from 11:30-1pm. Good Luck to all those participating in the Yellowstone Half Marathon this weekend! Anna, Tammy, Kacee, Yvonne, Jordan and Dani – Get ‘er done Ladies!

CFC & Comp WOD 1. Barbell Conditioning Teams of 3: A. AMRAP 7 of Back Squats: 50 reps at 135/95 50 reps at 185/135 AMRAP at 225/155 3 min Rest B. AMRAP 7 of Bench Press: 50 reps at 135/95 50 reps at 155/105 AMRAP at 185/135 3 min Rest C. AMRAP 7 of Strict […]

CFCody WOD 1. Conditioning 5 RFT: 25 Cal Row 8 Ring Dips 12 DB 1-arm Snatch, 70/45 (6/side) 2. Strength 3×8 Front Squat Comp WOD 1.  Snatch 5×1 Hang Squat Snatch at 75% 4×1 Low Hang Squat Snatch at 80% 3×1 Squat Snatch at 85% 2.  Strength 3×8 Front Squat 3. Conditioning 5 RFT: 25 […]

In teams of 2; AMRAP 15: 100 Double Unders 50 Lateral Barbell Burpees 30 Clusters (squat clean thruster), 135/95 10 Muscle ups (can sub assisted MU’s or pull-ups/dips) *one person works at a time, divide work as your team sees fit