WOD: 400m 9 pull-ups 9 KBS 45/75 400m 15 pull-ups 15 KBS 400m 21 pull-ups 21 KBS 400m Then: Snatch balance 5 x 1 x 55% (full squat) Make sure you buy an “athlete” for the games. Five dollars will buy you one athlete ( male or female you decide... Continue Reading

WOD: Men 100/Women 80 SDLHP 45 50 Thrusters 45/65 30 Pull-ups 75/60 SDLHP 35 Thrusters 20 Pull-ups 50/40 SDLHP 15 Thrusters 10 Pull-ups

Every 30 sec. for 4 min do the following: 1 power clean + 1 front squat + 1 push-press x 55% of squat clean max Then: AMRAP in 15 min:  10 DL 95/65 10 Hang clean 95/65 10 KBS 25/45

Striking class!!! @ 9am Good luck to all those participating in the triathlon! Go CFCody!! -also good luck to Coach Matt &Galen Tribble. They are heading to Billings tomorrow to compete in the Big Sky Games. Go represent Wyoming!

SWOD 3 sets of: Deadlifts 3 reps @ 65% WOD 3 sets of: 10 TnG DL 125/185 10 over the bar Burpees 100 Meter Sprint (mailbox) then Rest 2 mins then 3 sets of: 10 TnG Push Press 75/115 200 Meter sprint (Stop Sign) Score = total time without rest Gym Notes: Th... Continue Reading