Monday will start a new back squat program. This is two 6 week programs back to back. The first 6 weeks are fairly familiar territory for CFO, but weeks 7-12 will take us into the deep waters of “drop sets.” But first things first. This program comes from Ben Smith. Smith won the 2015 CrossFit...Read More
Raise your hand if you felt the impact of a great pause squat cycle and a fun little walk out drill! Make sure you get your lifts into SugarWOD so we have a number to go off of in the NEAR future. Congratulations to all of the AWESOME PR’s today – there was some excitement...Read More
So what did you think about that walk out?! Fun, right? Well preparations have been made – we learned to brace and to create the tension we need to perform that heavy back squat. Fuel up, Athletes and be ready for tomorrow. April 24th, we will have four ladies competing at the Festival Games in...Read More
Congrats to Jack O who completed in the 2021 CrossFit Games Quarter Finals over the weekend. Jack improved his position by over 1,000 places from his open performance in the North American continent! Great Job Jack! The age group online qualifier will take place in the first full week off May – so more fun...Read More
We will do 1/4 Final workout 3 at 9am. At 10am, we will do 1/4 test 5 with Jack at 10, then roll directly into WB/Row. Eat your wheaties Workout of the Day For time: 120 wall-ball shots120-cal. row 20-lb. ball, 10-ft. target Time cap: 15 min.Read More
*Open Gym Schedule – 4/11 and 4/18 10am to 12pm *Weightlifting in April 4/16 We will do Test 3 on Saturday. Workout of the Day Test 1 For total time: 3 rounds of:10 strict handstand push-ups10 dumbbell hang power cleans50 double-undersRest 1 min., then:3 rounds of:10 kipping handstand push-ups10 dumbbell shoulder-to-overheads50 double-unders♀ 35-lb. dumbbells ♂...Read More
