WOD

Spots are filling up for the Olympic Weightlifting Seminar. From our Facebook Event: Charles Shipman, affectionately known as Uncle Charles, will be at CFO on... Read More

We did this workout a few months ago and I missed it.  This is an excellent opportunity to get some burpees in for you #cfo100... Read More

Tomorrow night is the Whole Life Challenge Meeting at 7:30pm. If you have any questions, they can be answered or definitely researched more after the... Read More

A quick thought on the Clean Grip Deficit Deadlift – this is more of a positioning drill than a power lifting drill.  By all means,... Read More

Burpee Challenge! We have passed our 30th day for the burpee challenge. If you are still in bring in a dollar for the prize jug.... Read More

We will work on Handstand progressions.  If you can’t walk on you hands, I assure you, we will have something fun to do. Come in... Read More

For Friday’s conditioning workout, the goal is complete at least 45 Thrusters total.  If that means you need to reduce the number of Pull Ups,... Read More

This is a good chance to practice barbell cycling. If you drop down to quick singles, your barbell is likely to bounce around. Because it... Read More