Today we kicked off the pushup challenge with 14 participants! If you haven’t had a chance to get your video done you have until Wednesday. Tomorrow 10 pushups are on the schedule. We will be doing this for 30 days and then retesting our Max Unbroken Hand Release pushups. Don’t forget to sign up for...Read More
Monday June 23rd is the start of the Pushup Challenge. Day 1 starts with 5 pushups and it will go up by 5 each day, medications with built in rest days. To be a part of the challenge there is a $10 buy in and we will need a Max unbroken rep set as a...Read More
Both classes will have the same strength WOD. This is known as the strength battery test. It is: 12 minutes to establish a 1RM Power Clean, sale rest 2 minutes, mind then as many Power Cleans at 90%. At 10am, we will practice handstand walks, then do some work. Workout of the Day 9am Strength...Read More
The sign up sheet at the front desk has some names on it for Death By Barbell. Please pay when you sign up, adiposity this way you are set to get in for a heat time. If you are planning on signing up the night of you will be in a later heat. First come,...Read More
Intensity is the independent variable most commonly associated with optimizing return – Greg Glassman Don’t believe me? How about these CrossFit NorCal OGs? Why You Need Time Caps from Freddy C at CrossFit One World Graveyard Smash by Miranda at NCLab (with advice from Pat Sherwood). This post also has a nice picture of Jen...Read More
Thomas G is in the Spotlight! How were you introduced to CFO? When did you realize CrossFit was for you? I once attended an unnamed CrossFit gym where Alison and Brian coached and trained. Once I decided I wanted to get back into CrossFit, web I learned Alison and Brian had opened their own gym...Read More
Test your training with CFO’s Death By Barbell Competition. This is a competition for CFO athlete’s only. If you have never done a competition, side effects this is a fun way to break the ice. We will test the workout with a fun community event on Friday night, buy more about June 27th at 6:30pm....Read More
We will perform “Death By Barbell” next week, # sale on 27 & 28 June. Death by Barbell is: 5RFT 15 Deadlift 12 Hang Power Cleans 9 Front Squat 6 Push Jerk RX – 135/95 Scaled – 95/65 There will be a 25 minute cap. Any reps not completed in the 25 minutes will be...Read More
This is my first “normal” Saturday in a long time. No practing Regional WODs, click no worrying about Snatching, or Handstand walks. Whew. How do I like to “celebrate.” By working hard and remembering those that made the ultimate sacrifice. This WOD is dedicated to Corporal Ryan McGhee. Ryan was a member of the 75th...Read More
Scaling this WOD can be tricky. With the weight, capsule use something that is tough but manageable, ensuring that you can squat the bar every time you clean it. Power Clean to Front Squat is acceptable, but is more work. For the Handstand Pushups (HSPU), I have provided 2 WOD options. They are: 21 SC,...Read More
