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, hospital your partner can save your bacon.  More info to come… Thruster...Read More

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, for sale they...Read More

On Monday, try we will be re-testing the 3RM Snatch/Burpee WOD.  The way the test works is: with a 5 minute cap, # approved you will attempt a 3 RM, click Touch and Go Snatch.  You may rest overhead or in the hang, but you may not rest the bar on the ground.  For the Snatch,...Read More

Bench Press time baby!  We’ll hit the CFO weight room at 10am – if you trained at 9am, ambulance you are welcome to join the fun.  If you are training at 10, be ready for thruster/chest to bar after. Workout of the Day 30-20-10 Thruster 95/65 Chest to Bar PullupRead More

On Saturday October 25th we will be doing a Hero WOD with Maggie Snyder. From Memorial Day of 2014 to Memorial Day of 2015 she will be completing 127 HERO WODS in hopes to raise $10, more about 000 for donation to the Wounded Warrior Project. We will be doing “Forrest” that day. You can...Read More

We have done Thursday’s WOD at CFO before – we did it on the day we moved into our current facility.  But there is now a twist.  Instead of just trying to hang on, cure the WOD adds work late.  So, recipe like life, the reward for hard work is more work. There are 2...Read More

I posted on Facebook yesterday, web but I want to have a bench pressing session on Saturday.  We’ll go at 10, view which should allow the 9am folks to cool down after their WOD by whacking their pecs and the 10am folks to get started by getting their swole on. As I asked before, #...Read More

A few months ago, healing on our family’s trip back east, what is ed we went to a good amount of CrossFit gyms.  An owner asked me what the best gym I’ve ever been to was.  I was kind of perplexed, malady thinking about it.  I though about all the gyms I’ve been to, but...Read More

Well, ailment 100 Rounds was very interesting.  I can’t say it was the hardest WOD I’ve ever done, ed but it’s certainly in the conversation (and it’s the longest).  I’m interested in folk’s thoughts – please post your experiences to Facebook, whether you finished all 100 rounds or not.  For the record, I finished in...Read More

Ok, view Saturday is going to be epic, patient the only thing I can think of naming this WOD, generic which comes from Ben Bergeron, is the Roman numeral for 100, C. My plan is to start a heat at 9:15.  I recommend 2 time scaling options: a 20 minute AMRAP, or as many rounds...Read More