OPEN GYM: 12-1pm OLYMPIC LIFTING: 5:30-6:30pm Less than a week left in the New Year New You nutrition challenge. We hope you have found parts from this that will build into your everyday lifestyle.  Remember how good you feel but also remember that it’s ok to fall off the wagon once in awhile.  Pick yourself […]

CFC AMRAP 3: A. 1 Power Clean + 1 Hang Squat Clean + 1 Thruster, 155/95 or heavier… Complete as many sets of this complex as possible in 3 minutes. Each complex must be performed as an unbroken set, meaning once you do the power clean you can’t drop the bar until after the thruster. […]

Congrats to all the CFC athletes who competed this weekend in Billings. We are so proud of everybodies efforts, form,  and PR’s. COMP 1. Snatch EMOMx10: 1 Snatch – you choose the weight 2. Gymnastics Conditioning 5- unbroken Muscle ups or 10 CTB or 12 Pullups 4- unbroken Muscle ups or 8 CTB or 10 […]

1. Teams of 2 With a Running Clock A. at the 0:00 complete: AMRAP 15: 8 TTB 16 Hand Release Pushups 28 Wallballs 15/20 B. at the 15:00 10 minutes to establish a 1RM Clean and Jerk for each partner. *must start with bar unloaded

CFC 1. Conditioning 4 RFT 250m Row 12 Wall Ball Sit-ups 25 KBS, 55/35 50 Double Unders 2.  Accumulate 2:30 min. of 1 arm waiter carry on each arm.   COMP WOD 1. Snatch 2 Power Snatches every 30 seconds for 5 minutes – you choose the weight. 2. Conditioning 4 RFT 250m Row 12 Wall Ball […]