1. “Schlitz” 4 RFT: 400m Run 4 Muscle ups or 12 dips 40 Double unders 2. Snatch Complex 1 set of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch 3. Clean Complex 1 set of: Power Clean + Hang Squat Clean + Squat Clean at 80% of […]

1. Squats 8×4 Back Squats, across 2. 5 minute sit ups and pushups for max reps 4 minute Double unders for max reps 3 minute Ground to Overhead 135/95 for max reps 2 minute Toes to Bar for max reps 1 minute Air Squat for max reps

REST DAY Calling all Crossfitters!  We have a great opportunity to work with a seasoned yoga instructor who has been helping Crossfitters loosen up and relax those shortened muscles. Laura Vanderberg has moved back to Cody and would like to offer a 5:45 am class on Wednesdays.  The first class will be held next Wednesday […]

Look at all those names!! Nice work CFCody peeps. Keep up the good work! 1. For time: 800 Meter Run 40 Pull-Ups 30 Thrusters (95/65) 20 Lateral Barbell Burpees   Calling all Crossfitters!  We have a great opportunity to work with a seasoned yoga instructor who has been helping Crossfitters loosen up and relax those […]

1. For time 7-6-5-4-3-2-1 Muscle ups or 10-9-8-7-6-5 Dips 14-12-10-8-6-4-2 Burpee Box Jumps, 24/20 2. AMRAP 8 3-6-9-12… of: Power Cleans, 135/95 SDLHP 35/55 Continue pattern, adding 3 reps each round, until time is called. Score is rounds completed, plus repetitions. 3. Squats 6×6 Back Squats, across