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 R... Continue Reading

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... Continue Reading

  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 s... Continue Reading

CFC & Comp WOD 1. Strength “The Other Total” A. 1RM Clean B. 1RM Bench C. 1RM OHS 2. Conditioning “Zues” 3 RFT: 30 Wall ball shots, 20 pound ball 30 Sumo deadlift high-pull, 75/55 30 Box jumps, 20″ box 30 Push press, 75/55 30 calorie Row 30 ... Continue Reading

Rest Day! Open Gym 11:30-1pm CF Kids & Teens Session 2 Starts next week   July 28 – Aug 13 Tuesday & Thursdays 10-10:45 & 10:45-11:30 Teens – 11:30-12:30 *Contact Mindy to get signed up, rosters are filling up fast so don’t ... Continue Reading