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... Continue Reading

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 registr... Continue Reading

CFC WOD 21-15-9-15-21: Wall Ball, 20/15 Box Jump, 30/24 200m Run after every round CFC COMP WOD 1.  Clean A. 3×3 quick singles at 80% B. 3×2 quick singles at 85% C. 3×1 at 90% D. Work up to a heavy single. 2. Conditioning 21-15-9-15-21: Wall Ball, 20/... Continue Reading

CFC & COMP WOD 1. 1 RM Deadlift 2. Accessory Work EMOMx12 4 rounds of: Min 1: 8 Romanian Deads – you choose the weight Min 2: 40 second Plank Hold on elbows Min 3: 40 Double unders 3. Accessory Work 4×6 Bulgarian Split Squats (6/leg) – you choose... Continue Reading

                This Saturday we will be CLOSED for America’s birthday! Have a great weekend and be safe.