Charles Shipman, web also known as Uncle Charles, what is ed will be at CFO on June 20, 2015 for an Olympic Weightlifting Seminar.  The cost is $115 ($100 if you sign up before June 10th) and the seminar will last all day Saturday.  Expect to break down the lifts, lift heavy and learn a...Read More

For Memorial Day, try we will be doing the Hero WOD “Hotshots 19.”  We will begin at 9am, do a general, then specific warm up for the movements.  I hope to 3-2-1 GO at 9:30.  Hotshots 19 is a relatively long WOD – it took most of us over 30 minutes to complete when we...Read More