Happy Halloween!

There will only be 1 class tomorrow evening at 5pm.  So, classes at 5:30am, 9am and 5pm only.  Enjoy your Halloween!

Halloween for Kids in the ’70 VS. Halloween Today from the Huffington Post


Workout of the Day


Rep Rounds of:

Squats-Kettlebell Swings 53/35-Pullups







This is how the WOD appeared on the CrossFit.com on 12/03/2004

2012 Open Snatch WOD

Thursday’s WOD is a fun one – if you like to Snatch.  It is from the CrossFit Games 2012 Open.  As a gym owner and a coach, it was one of the most fun WODs ever because so many people PR’ed lifts after performing a bunch of Snatches.  Whether it was hitting 135 or 165 for the first time, over and over, we got to cheer each other on to greater and greater feats of strength.

This WOD is performed with 1 bar – you will need to change out weights.  For guys, I recommend loading the bar with 15s, and having 45s very close.  When you complete 135, reload the bar with the 15s, giving you 165.  If you think you can hit 210, keep those weights handy.

For ladies, you have a couple of options.  If you use the 45# bar, the first 30 reps only need to pass below your knee.  Keep 15s close and load, and for the reps of 100, throw on 10s and 2.5s.  If you hit 120, throw on a couple of 10s.

If you are using the 33, load the bar with 5s to make the approximate 45.  Once, you have done this, the loading will be the same as above.

Keep your area neat with your weights neatly stacked or set up for safety and ease of loading the bar.  Be especially careful while dropping the lighter lifts, as these weights tend to skitter more than the heavy loads.

Take your time to mobilize and warm up your lifts.  I would try to hit the weight you think you may hit a couple of times.

I think this is ideally performed in an “I go/you go” fashion.  Meaning, I do the whole WOD, you count and judge for me, then you perform the whole WOD, and I count/judge for you.  It gets tough to count in the 20s and up.

Top of the box…aware of the camera:)

Top of the box…aware of the camera:)

Workout of the Day

Open WOD 12.2


30 Snatch 75/45

30 Snatch 135/75

30 Snatch 165/100

As many Snatch as possible in remaining time 210/120

Franniversary Details!!!

The Franniversary will consist of 5 WODs for all teams and a Finals for the top Elite and Open teams.

The first 4 WODs will be conducted Gauntlet style – each team will perform a version of well known CrossFit WODs.  The Benchmark  WODs will be 5 minute AMRAPs where every rep counts and rest for 5 minutes, moving onto the next station.  The WODs are versions of Fran, Grace, Diana and Annie.  The WODs will be performed partner style, anyhow. You can split the work however you like, but only 1 partner works at a time.

Once all teams have gone through the Gauntlet, we will come back and perform a mash up of the CrossFit WODs Isabel and Karen, partner style.

Each WOD will be scored individually, much like the CrossFit Games Open or Regionals, 1 point for first place, 2 points for second and so on.  This way, no team will be overly punished in the score from doing too poorly on 1 event, or overly rewarded for dominating one event.  Because the WODs are relatively short, top teams should be able to go all out and put their fitness on display while teams that struggle with a movement here and there won’t get bogged down in a goat movement.


BIG THANKS to Christian for the AWESOME pumpkin…CrossFit style!

Workout of the Day



Heavy set of 5, week 5 of 8

Use 8 sets to build to this heavy set.



5 Toes to Bar

7 Pushups

10 Box Jumps 24/20

A Little Link Love

Why We’re Willing to Pay More for Cereals with Ancient Grains from the New Yorker

The Exercise Cost of Juice and Soda from the Atlantic

Common themes abound…

2 Things: I eat lunch at my desk and have for years.  Maybe I’ll change.  Second, this is the skinniest guy I’ve ever had a man-crush on.

Workout of the Day


Back Squat

Heavy set of 3, week 6 of 8

Use 8 sets to build to this heavy set.



21 Power Cleans 95/65

21 Wallball Shots 20/14

12 minute cap

I’m not sure it’s possible to finish the WOD under the time cap, but that doesn’t mean you shouldn’t try. The weights and movements are very simple, so don’t pace.  If you must strategize, use a strategy that will result in you finishing the WOD.  Go hard and try to hang on.  If you don’t finsih, your score is the reps completed.  There are 42 reps per round, 4 total rounds, 168 reps total.

Halloween Week, Pushing, Jonesworthy and more…

On Monday, we will Push Press for a 1RM.  I can’t recall ever doing this, so I’m kind of geeked.  Further, we’ll work a Milo type program on the Push Press to improve strength and positioning.

On Tuesday we’ll Squat, on Wednesday we’ll deadlift and on Thursday we’ll do a serious Snatch WOD.

Friday is Halloween – we are thinking of only doing 1 WOD at 5pm (regular morning classes at 5:30a and 9a).  The WOD on Friday is Jonesworthy – it is no joke.  It’s a nasty, pretty big triplet of swings, pull-ups and squats.  I’m going to wear a superhero shirt then go trick or treating.

Hero WOD Challenge with Maggie Snyder!

Hero WOD Challenge with Maggie Snyder!

Workout of the Day


Push Press

Establish a 1RM in 20 minutes


Alternating Tabata – 8 Rounds

20 Seconds of DB or KB Push Press (45/35)

10 Seconds rest

20 Seconds of Chest to Bar Pullups

10 Seconds rest


Tomorrow morning we will start with a Kid’s WOD at 8:30am. We are asking for $5 donations for all participants. Please arrive at 8:15am so we can be ready to go right at 8:30am.

Adults class starts at 9am. We will be doing the HERO WOD Forrest with Maggie Snyder, US Marine Corps. I (Alison) said last night that she is in the Army, but I would like to correct that…she is in the Marines (YUT).  (Can you hear Brian in the back of your mind?) We are asking for a minimum of $10 donation- all donations go directly to the Wounded Warrior Project.

If there are many people, half of the class will start with the L-pullup and the other half will start with the 800m run. If you still have gas in the tank we will be doing a clean ladder. It will be similar to the clean ladder from last week. With a twist, of course.



20 L Pullups

30 Toes to bar

40 Burpees

Run 800m

Saturday’s Hero WOD

This Saturday is the Hero WOD with Maggie Snyder. You can check out the Facebook page dedicated to what she is undertaking. Big thanks to Lowell for hooking us up with friend and fellow US Army service member, Maggie Snyder, who will be coming to WOD with us on Saturday. In May of 2014 she decided to complete all 131 Hero WOD’s in one year, donating $10 to the Wounded Warrior Project each time. Minimum donation will be $10. The box is set up on the desk – if you can’t make it, but would like to donate it would be much appreciated. If you have friends from other gyms or anyone else who would like to participate, please bring them along!

Also, Maggie will be bringing limited t-shirts for sale for $20…Bring your cash! All CFO items purchased will have 15% donated to the cause.

On Saturday, October 25th, we will be having a kids WOD, starting at 8:30am. We are asking for a $5 donation per child to participate. Movement will be body weight for those under 10. WOD will start promptly at 8:30am so please arrive around 8:15am.

Saturday will be at 9am only. Please let us know if you are coming so we can have a heads up. All movements can be scaled as well as capped based on need.

Saturday’s Hero WOD



20 L Pull-ups

30 Toes to Bar

40 Burpees

Run 800m

Ready to jump!

Ready to jump!

Workout of the Day


20 Overhead Squats 75/45

30 Pushups

40 Box Jumps 24/20

20 minute cap

With the remaining time in class, perform a heavy Overhead Squat

Scaled Movements/Weights for the Franniversary

The Scaled Movements/Weights for the Franniversary are listed below.  Again, not being able to perform any of these movements will not be a drop dead issue.  If you are worried about say, double unders, make sure your partner is good at them and lean on them.  Doubleunders are a higher skill movement, but with $250 on the line, the best scaled teams should be able to handle them.  Even if both members of your team struggle with DU, the way the event will be run, you will not get stuck for long on any one movement.  Just crush the other WODs! 

Thruster 75/45

Kettlebell Swings 53/35

Deadlift 185/115



Hand Release Pushups

Clean and Jerk 95/65

Snatch 95/65

Wallball Shot 20/14


Workout of the Day


400m Run

21 Sumo Deadlift High Pull 75/45

12 Bar Facing Burpees

After the WOD, OTM for 10

1 L-Pullup, 4 Pullups, 5 Dips


3 Muscleups

Weights/Movements for the RX Division of the Franniversary

These are the RX weight standards for the Franniversary.  All movements will be done for reps – so to do well, you will have to do a lot.  Work will be split up anyway you choose – if you have a weakness, your partner can save your bacon.  More info to come…

Thruster 95/65

Pullups – any style as long as full extension at bottom and chin over bar is reached

Clean and Jerk 135/83


Hand Release Pushups

Deadlift 225/155

Handstand Pushups

Snatch 135/83

Wallball Shots 20/14

Scaled Division movements are coming later this week!!!

The newest addition to ACKLEY CIRCLE!!!

The newest addition to ACKLEY CIRCLE!!!

Workout of the Day


Back Squat, Heavy 3

Week 5 of 8,  add 5/10# to last weeks lift.  Use 7-8 sets to get to your weight.  Things should be feeling pretty heavy.


With a 5 minute cap

25 Front Squats 135/95

25 Toes to Bar

25 Front Squat

Rest 2 minutes, then

25 Power Cleans for time (4 minute cap)

This entire WOD is capped at 11 minutes.  You will have 3 scores on the board – your Back Squat weight, a time for WOD 1 (FS/T2B/FS) and a time for WOD 2 (PC).  If you do not complete the work in the required time, your score will be the number of reps completed.

High Five Your Masters!

A few months ago some of our masters (35 and over) participated in the Masters Functional Fitness League. We had a few others join us for the swim WOD at the high school. This online team competition brought together over 1500 Masters Athletes all over the world. Though Athletes sign up individually, they are added to the team of their region. Prizes are given to team and individuals and they are impressive. We know because we have a Prize winner in our midst! Robin received her swag bag last week and we asked her to bring it in to show us. 

The October 2014 Competition began on the 27th. There are 8 WOD’s to be completed. There is no penalty for not being able to complete the WOD’s so a lot of the pressure is taken off which allows more room for fun. The WOD’s this time are shorter and we get to run the track on Saturday afternoon. If you would like to join the Masters Athletes we still have 5 WOD’s to go! I know June and Robin love a good cheering section as well, so Thursday morning during open gym will be the next time WODs will be done. Otherwise – big high fives and cheers when you see the competitors!


Workout of the Day


Deadlift, Heavy set of 5

Add 10# to last weeks lift



30 Double Unders

15 Kettlebell Swings 55/35