If you can make it on Sunday from 1-2pm, cost we will be having  special “gymnasty” skill clinic. If you are working on those HSPU to get ready for Franniversary you won’t want to miss it! An event will be posted on Facebook – please RSVP there (if you can make it, view not just...Read More

The second announced WOD for the Fran-niversary is AMRAP 5 Perform as many Clean and Jerks as possible in the 5 minute period Elite 135/95 Open 95/65 You may break the work however you choose. Workout of the Day “Ann-abel” 50 Doubleunders 10 Snatch 135/95 40 Doubleunders 8 Snatch 30 Doubleunders 6 Snatch 20 Doubleunders...Read More

The First WOD  to be announced of the Fran-niversary is: Elite Division AMRAP 5 9 Thruster 95/65 9 Pullups 15 Thruster 15 Pullups 21 Thruster 21 Pullups 27 Thruster 27 Pullups 33 Thruster 33 Pullups… Keep going up by 6 Open Division 9 Thruster 75/45 9 Kettlebell Swings 53/35 15 Thruster  15 Kettlebell Swings 21...Read More

Tuesday is Veteran’s Day – the day we remember those that have fought in the wars of the United States.  I just spent a few days at my alma mater, there The Citadel where I got to hang out with some amazing veterans.  I’m proud to call these guys (and now girls, although we didn’t...Read More

Another fun and inspiring event in the books! Sunday night was the CrossFit Games Invitation in San Jose. 4 teams of Athletes from around the world – USA, tadalafil Canada, Europe and Australia – competed in a 2 hour showdown of max effort weightlifting, legless rope climbing, tire flipping and more (including the worm).  You...Read More

Brian may have left the time zone, ask but he did NOT leave us in the lurch. We are not without a challenging WOD to keep us busy.  9am will be doing an abbreviated version and 10 am gets the whole shebang.  “East Coast Championships Online Qualifier” AMRAP 5 10 Barbell Facing Burpees 15 Thrusters...Read More

If you are available Saturday, treat CrossFit Parabellum is holding a Barbells for Boobs Fundraiser at 8am. You will need your own judge, so bring a friend who can count to 30:) WOD is “Grace” – 30 Clean and Jerks 135/95 for time. All proceeds go to Mammograms in Action.  We will be having regular...Read More

We have done the No Hook, diagnosis No Foot Snatch before in Skill work.  It really forces 2 things – an aggressive turnover and pulling under the bar fast.  All it means is you don’t use the Hook grip and you set up with your feet already in the landing position. If you are relatively...Read More

Wednesday’s WOD is followed by some heavy back squats.  I expect some scaling will be needed for this WOD, cheap as it has 2 relatively high skill movements.  Scale to the point that you can work skills, but so your intensity is high.  If you have Muscleups, but think you may be doing 4 singles,...Read More

In case you need some reminding, approved we have some pretty badass Master’s Athletes at CFO. June, visit web Denny and Robin recently participated in the second iteration of the Master’s Functional Fitness WODs.  This second go around, the WODs were a little more balanced and it looked like a fun week (or two). Denny...Read More