21-15-9 Bike CalorieDeadlift, 315/225 lbsGoal: Sub 8 mins Starting the week off with a fast workout that is going to challenge you with intensity and loading. You should be able to complete each round of the deadlift in no more

8am-10am: Open Gym10am: Group WODComplete as many rounds as possible in 10 mins of:Walking Lunge, 50 ft20 Plate Ground-to-Overheads, 45/25 lbs10 Feet Elevated Push-ups50 Plyo Skiers Short AMRAP on deck for today! Bodyweight and light loading today. Don’t go bananas

Part 1Bench Press: 1×1 Building to a heavy single at the start of a 15-minute clock, take one rep roughly every 2-minutes – :90seconds. Ideally, we are avoiding failure and working toward something that is heavy. Part 2Every 3 mins

Mobility & Recovery SessionFor quality:Monostructural Cardio, 10 mins–then–Couch Stretch, L 2 mins/R 2 minsGlute Roll, L 2 mins/R 2 minsFoam Roll It Band, L 2 mins/R 2 mins–then–3 rounds of:10 Banded Walks10 Banded Backward Walks10 L/10 R Banded Lateral Walks10

4 rounds for quality of:10 R Turkish Sit-ups, 53/35 lbs5 Front Squats, 65% 1RMRow, 500 m10 L Turkish Sit-ups, 53/35 lbs5 Back Squats, 65% 1RM For quality and no stress on the clock. The turkish sit up is meant to

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

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

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!

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

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