Kids
Wednesday 12/18/13
Barbell Work
Spend 15 minutes working to a heavy single of the following complex:
1 Clean Pull + 1 Clean + 1 Front Squat + 1 Jerk
WOD
For time:
50 Burpees
40 Kettlebell Swings 70/55
30 Box Jumps 24/2...

Saturday 9/28/13
https://www.firstgiving.com/CheyenneAnimalShelter/dog-jog-2013
This is a fun run/walk supporting the Cheyenne Animal Shelter. Collect donations from friends and family to help the animals at the s...

Saturday 9/28/13
https://www.firstgiving.com/CheyenneAnimalShelter/dog-jog-2013
This is a fun run/walk supporting the Cheyenne Animal Shelter. Collect donations from friends and family to help the animals at the s...

Thursday 9/26/13
Strength
Back Squat
3×5
WOD
For time:
Run 1 mile
Then
50 Burpees
Basics
For time:
Run 800m
Then
50 Squats
Teens
Skill
Practice press (with barbell)
WOD
2:00 plank hold
10:00 AMRAP of:
30 double-u...

Tuesday 4/16/13
A friend of mine took this picture at the Boston Marathon yesterday, our thoughts and prayers are with everyone affected by these tragic events.
Barbell Work
20 Minutes to complete:
Beginner: 10 Minu...

Saturday 3/30/13
We’re 4 weeks into the open and this one is going to be a smash mouth, in your face bruiser!
Women’s Class
(secret WOD)
Group WOD
13.4
MEN – includes Masters Men up to 54 years old
...

Benchmark Monday 3/25/13
Mark O., with his new technique for 150 wall balls. Gotta say, never seen that before!!!
Skill Test
Broad jump for distance
*Everyone will use the same starting line. You must execute a double-le...

Saturday 2/23/13
Ok ladies, here’s your challenge. You do a muscle-up in front of a coach, you get this shirt! Who’s gonna be the first one?
Women’s Class 8-9
Open Gym 9-10:30
*Take ad...

Thursday 2/21/13
Nicknamed the “Badass 3″, these athletes (including Shaun & David from CFF!) completed every team workout as Rxd doing double the amount of work as every other team of 6! Oh, and di...

Thursday 2/21/13
Nicknamed the “Badass 3″, these athletes (including Shaun & David from CFF!) completed every team workout as Rxd doing double the amount of work as every other team of 6! Oh, and di...
