Your Mind is So Strong; It lifts All The Weights I love hearing about people’s goals at CFO- they span across both the two ideas of wants and needs- but none the less, they are all important.  Attending class at CFO is definitely the first step to achieving  most of the goals I hear of,...Read More

2 notes on lifting: Tomorrow will be an attempt at a 20 rep max on the Back Squat.  Say what?  Yes – a 20 rep max.  Please, be conservative here.  If you squat over 300, you will likely attempt something around 200 pounds.  A good target is 60% of your 1RM.  Use sets of 3...Read More

Trick or Treat Yo Self So I think it’s safe to say that I get a raging sweet tooth once a month- and we will leave it at that.  Now I could go buck-wild and eat all the chocolate in the house, and the bag of powdered sugar, but instead I primarily stick to Nature’s...Read More

Brett gets after it at 5:30! Strength/Skill Bodyweight Bench Press (Ladies attempt .75 BW) As many reps as possible in 1 big set.  Make sure you have a spotter! Take 10-12 minutes to build up to your working weight.  I recommend using sets of 3. Conditioning 5RFT 15 Calorie Row 15 Pushups 15 Air SquatsRead More

One more day to get 17.5 in.  If you plan on re-doing, medical make sure you get it in and submitted before 5.  And make sure you don’t plan on using your legs much next week! In the coming days and weeks, erectile we will be digging more into the leaderboard to see what we...Read More

Tomorrow morning  we will have the last big session of the Open. If you already did it, come on down and judge and stay for the potluck after! Bring your drinks and something to share and we can all celebrate the end of the random pictures and the dumbbell days. You don’t have to be...Read More

Brutally elegant.  If you could send notes to a workout in class, I would send notes to 17.5.  If you could look longingly at a workout, and think about how you could have such a long wonderful relationship, I would daydream about 17.5. Numbers just at the threshold of what seems to be doable, but...Read More

CrossFit used to post video’s like this all the time.  As the Games have gotten bigger, they have dominated the landscape.  But we are still about making people better through education.  Whether is was Gary Taubes, Robb Wolfe (kind of) or Barry Sears there were always great neutron minds coming in and out of CrossFit....Read More

The final weekend of the Open is coming.  Thrusters are likely on the menu.  Let’s hope for an all you can eat buffet!  Will the dumbbells return?  Will we see a new movement?  A repeat movement?  Whatever it is, we will be ready!                 Workout of the Day...Read More

Start Strong and End Strong How many times in your life were you asked or told to make your bed in the morning?  How many of you make it a priority to make your bed every morning?  Bed making in the morning, before the day has started, goes beyond an aesthetic pleasure- you reap great...Read More