A quick thought on the Clean Grip Deficit Deadlift – this is more of a positioning drill than a power lifting drill.  By all means, go heavy.  But, through each lift, ask yourself – am I in a position to Clean this bar? If your hips are high, the answer is probably no.  If a...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. I saw a few people putting in some cash…and it wasn’t dollar bills – It is filling up! Saturday start the Whole Life Challenge. Please join us! Community sharing happy...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 and get your fitness on. Workout of the Day 7RFT 30 Doubleunders 25′ Handstand Walk 20 Calorie Row 25 minute capRead 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, do so.  15-12-9, 12-9-6 and 9-6-3 are good scaling options if you can do Pull Ups.  If you cannot do Pull Ups, try a heavy swing in the 15-12-9 rep...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 is a short workout, try and maximize your time. If you need to lower the weight, do so and crank the intensity. Workout of the Day AMRAP 7 3 Toes...Read More

Charles Shipman, affectionately known as Uncle Charles, will be at CFO on October 14th, 2017 for an Olympic Weightlifting Seminar. The cost is $125 ($110 if you sign up before October 1st) and the seminar will last all day Saturday. Expect to break down the lifts, lift heavy and learn a lot. Charles has coached...Read More

We will continue our max effort lifts this week.  We will have a max effort Clean and Jerk on Wednesday and Front Squat on Friday. Workout of the Day Strength/Skill OTM for 7 Handstand work 20 second of work, 40 seconds of rest You can walk, tap your head or shoulders, try free standing or...Read More

1 session on Labor Day at 9am.  Come on out, get a hero workout in, and enjoy your day! Workout of the Day “Rene” 7 RFT 400m Run 21 Walking Lung Steps 15 Pullups 9 BurpeesRead More

CrossFit at 9 and 10am – see you there.  Remember, no Open Gym on Sunday and only 1 workout at 9am on Monday – Labor Day. Workout of the Day OTM 30 1 Power Clean 1 Thruster Try to keep going up in weightRead More

Monday’s WOD is still in the works, but I have been assured it will be hot and fun:) Our team is coming together for the Whole Life Challenge, but we can always use  YOU! Get signed up to make some fun worthwhile changes! Workout of the Day Strength  Deadlift – Max Effort Conditioning 5 Rounds...Read More