"Hotshots 19"
On Saturday morning at 9 am and 10 am we will be having a memorial event of the “Hotshots 19” WOD in honor of 19... Read More
It's as Simple as This…
We don’t really have much to say tonight… maybe thanks to everyone who has supported CFO. You guys make this place special and it wouldn’t... Read More
Saturday's Hotshot 19 WOD
The Hotshots 19 Hero WOD has been announced! It’s a tough one, case with lots of running, buy squats, cheapest cleans and even strict pullups. ... Read More
The Moral of the Story Is…
Denny shared a story with me a few weeks ago. He was squatting with Nick Pappas, price and was getting ready for a PR lift. ... Read More
Squatting is DEFINITELY Functional Fitness
How to go #2 properly from wonderhowto.com. Guess what? Squat! There is a video for the squatty potty, view which I had not heard of,... Read More
Changes and Updates
I said on Facebook that Wednesday’s benchmark WOD had squatting and it’s a sprint – any guesses? C’mon folks, what is ed it’s “Fran!” I’m... Read More
Another Lovely Saturday
9am Wall Ball, treatment Pullup & Jump Rope Triplet 10am 20 minute Snatch Session 50-35-20 Wall Ball Shots 20/14 Pullups Double Unders
GHD Thoughts
GHD Update So, visit this site I’m in my second week of the GHD challenge. I only do my GHDs on training days. I am... Read More
Sitting for Success
A kind of epic post on avoiding shoulder injuries created by sitting and typing. I’m not going to lie, pharm the first video kind of... Read More
"Mary" or "Nate"
For Wednesday’s benchmark WOD, view I am giving an option. The WOD is “Mary” – a 20 minute AMRAP of 5 Handstand Pushups, 10 alternating... Read More