August 9, 2022
Heavy Day! Every 1 min for 10 mins: 1 Power Snatch, 70% 1RM For today, you will be doing 1 power snatch on the minute for 10-minutes using no more than 70% of your 1RM. Adjust loading as needed. We want the focus for today to be on quality reps while focusing on technique. Focus […]
August 8, 2022
Deload week!As many reps/distance as possible in 18 mins of:Run, 3 minsBike Calorie, 3 minsRow Calorie, 3 minsRun, 2 minsBike Calorie, 2 minsRow Calorie, 2 minsRun, 1 minBike Calorie, 1 minRow Calorie, 1 min The goal here is lower intensity and creating blood flow. This doesn’t need to be hard nor should it be. Think […]
August 6, 2022
Today is the day!! Come on out and support our very own CFC Athletes and athletes from all over Wyoming at the “Capital City Games”! First event kicks off at 8am! NO regular scheduled classes today!
August 5, 2022
NO Open Gym, 4:30pm or 5:30pm classes today in preparation for the Capital City Games. For time:12 Ring Muscle-ups21 Bike Calories9 Ring Muscle-ups15 Bike Calories6 Ring Muscle-ups9 Bike CaloriesGoal: Sub 10 mins No loading in today’s workout but we are providing the opportunity to hit this with some intensity. This is our shorter time domain […]
August 4, 2022
Tempo Front Squat 5-4-3-2-1 Heavy day is on deck for today and we will be doing some tempo front squats with a descending rep scheme. The volume today is low but we want to see you lifting heavy weight with each set. Ideally, you are building in weight with each set but we would also […]
August 3, 2022
REMINDER…NO Open Gym, 4:30pm or 5:30pm classes this Friday 8/5. NO classes Saturday 8/6 as we will be hosting the Capital City Games. “Klepto”4 rounds for time of:27 Box Jumps, 24/20 in20 Burpees11 Squat Cleans, 145/100 lbsGoal: Sub 20 minutes U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the […]