WOD Run 400 20 jumping lunges 20 knees to elbows run 400 20 kb swings 35/55 20 power snatch 65/95 run 400 20 Burpee pull ups (bar above grip, have to jump to get to it) 20 wall ball 15/20 Run 400

Starting next week we will be having OPEN GYM on Wednesdays ONLY. We are also inviting anyone that is interested to meet at this time, 11:30-1pm, on Wednesday at the gym to do interval training for the Yellowstone Half Marathon. 3 rounds of: 1 minute HSPU... Continue Reading

Rest Day! NO CF STRIKING TONIGHT. Back on next Wednesday @ 5:30pm

21-15-9 ring dips or push ups (whichever is more fitting for you) burpees accumulate 4 minutes wall sits 4 minutes plank

Teams of 2 Complete 3 Rounds of: 100 Partner Wall Ball 15/20 *Toss Ball back and forth between partners 80 KB Snatch 35/55 *Partner hold plate overhead (25/45) 60 Toes 2 Bar *Partner Hangs on Bar 40 Burpee’s *Partner Holds Plank