CFC AMRAP 3: A. 1 Power Clean + 1 Hang Squat Clean + 1 Thruster, 155/95 or heavier… Complete as many sets of this complex as possible in 3 minutes. Each complex must be performed as an unbroken set, meaning once you do the power clean you can’t dr... Continue Reading

Congrats to all the CFC athletes who competed this weekend in Billings. We are so proud of everybodies efforts, form,  and PR’s. COMP 1. Snatch EMOMx10: 1 Snatch – you choose the weight 2. Gymnastics Conditioning 5- unbroken Muscle ups or 10 CTB ... Continue Reading

1. Teams of 2 With a Running Clock A. at the 0:00 complete: AMRAP 15: 8 TTB 16 Hand Release Pushups 28 Wallballs 15/20 B. at the 15:00 10 minutes to establish a 1RM Clean and Jerk for each partner. *must start with bar unloaded

CFC 1. Conditioning 4 RFT 250m Row 12 Wall Ball Sit-ups 25 KBS, 55/35 50 Double Unders 2.  Accumulate 2:30 min. of 1 arm waiter carry on each arm.   COMP WOD 1. Snatch 2 Power Snatches every 30 seconds for 5 minutes – you choose the weight. 2. C... Continue Reading

CFC 400m Run (sign) or 25 Cal Row 25 Box Jumps, 24/20 300m Run (stop sign) or 20 Cal Row 20 Box Jumps, 24/20 200m Run (man-hole cover) or 15 Cal Row 15 Box Jumps, 24/20 100m run (mailbox) or 10 Cal Row 10 Box Jumps, 24/20 COMP WOD 1.  Strength A.  5... Continue Reading