CFC WOD: 1. Strength 2×10 Front Squats 2. Conditioning “Maya” 5 Rounds for Time 5 Burpee Box Jumps (20 in) 15 Overhead Squats (75/55) 200 Meter Run COMP WOD 1. OLY strength work up to a heavy Power Clean + Squat Clean 2. Conditioning 5 RFT: 5 Burpee Box Jumps, 20″ 15 OHS, 75/55 200m […]

CFC WOD 21-15-9 Deadlift (225/155) Handstand Push-Up -into- 2k Row * Please use Crossfit’s new HSPU standard * The Diane portion may be considered for GLORY BOARD if standards are followed RXed. COMP WOD 1. Snatch EMOMx15 1 Power Snatch + Squat Snatch + OHS 2. Strength 2×10 Front Squats 3. Conditioning ” Diane” 21-15-9 […]

BRONCSTRONG 5k/1 mile Run Saturday, May 9, the Cody High School senior class is putting on a 5k run/walk and 1 mile run/walk with all the proceeds going to help the families in last months car accident. The race starts at 9am in front of the Cody High Sweitzer gym. To register online go to […]

CFC WOD & CFC Comp WOD do part one first 1. Conditioning 5 RFT: 50-40-30-20-10 KBS, 1.5-pood/1-pood 50-40-30-20-10 Box Jumps, 24/20″ 1,000-800-600-400-200m Run (or row weather dependent) Part two for CFC Comp WOD 2. Power Cleans EMOMx7: Min 1: 7 Power Cleans Min 2: 6 Power Cleans Min 3: 5 Power Cleans Min 4: 4 […]

CFC WOD For time: 5 Rounds of Cindy 20 Squat Snatches, 115/80 5 Rounds of Cindy CFC Comp WOD 1.Snatch A. 5×2 Power Snatch B. 5×2 Low Hang Snatch Pull C. 5×2 Snatch Grip Push Press from behind neck 2.Conditioning For time: 5 Rounds of Cindy 20 Squat Snatches, 115/80 5 Rounds of Cindy