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

CFC Wod 1. Conditioning 5 Rounds: 15 CTB 25 Cal Row 50 DU Rest 1:00 between rounds 2. Strength A. 5×2 Push Press – first rep is from back rack, second rep is from front rack B. 2×20 Strict DB/KB Press – you choose the weight COMP WOD 1. Clean an... Continue Reading

CFC WOD 1. Conditioning “Hang Squat Snatch Biathalon” 400m Run 21 Hang Squat Snatches (95/65) 400m Run 18 Hang Squat Snatches (95/65) 400m Run 15 Hang Squat Snatches (95/65) *200m Run Penalty if bar drops 2. Strength 3×5 Front Squats COMP WOD 1. Snat... Continue Reading