OPEN GYM 11:30am-1:00pm Skill emphasis:

CFC 1. Snatch Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS 2. Conditioning: 5 RFT 12 Pull-Ups 12 Burpees 200m Run COMP WOD 1. Snatch Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS 2. Conditioning: […]

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 curls 1×50   COMP WOD 1. Strength A. 1-rep heavy Clean B. 1-rep heavy Jerk C. 1-rep […]

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 registration closes at 6:45 a.m.  The gym will be closed until Monday.

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, 20/15 Box Jump, 30/24 200m Run after every […]