CFC Strength: 1. Snatch X 12 min. 5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing 2. Conditioning 5 Rounds: 10 Push-Ups 10 Pull-Ups 10 Wall-Ball Sit-Ups Every min. do 3 Front Squats @ 75%      

NO CLASS TODAY The annual Soroptimist 5 & 10k is today @ 10am. To help support this cause we are canceling class and encouraging everyone to participate. Race starts at the Rec Center. It’s not too late to register. Come to the rec around 9am and get registered, you may miss out on a t-shirt […]

CFCody & Comp WOD “Morgan” 23 Min AMRAP: 23 Power Cleans (85/115) 23 Squats 23 Sit ups 23 Box Jumps (20/24) 23 Push Press (65/95) *This workout is dedicated to Morgan Heimer.  His 23rd birthday was on Saturday Sept. 27th   He will forever be missed but NEVER forgotten.  Until we meet again buddy. Comp Strength […]

CFCody & Comp WOD  Level 1 & Level 2 Work Capacity WODS 1. Helen or Chirstine Helen 3 Rds: 400 Meter Run 21 KBS (35/55) 12 Pull ups under 11:30 min or Christine 3rds: 500 Meter Row 12 Deadlifts (Body weight) 21 Box Jumps (16/20) under 15min *If you completed LEVEL 1, Christine, under 15 […]

OPEN GYM 12-1pm Today is the last day before we start introducing Level 2 movement standards. You may continue to work on Level 1 in October as well as start chipping away at Level 2. Congrats to all those that have completed their Level 1! We know lots of you are close….get it done! Olympic Lifting […]