Athlete of the Month by Coach Tricia   D-E –T- E- R –M- I –N- E -D is most certainly an accurate word to describe Alexis B. HEY! Did you know that just the other day, ailment November 6, try Alexis got her first “legit bar muscle up”!! OH YEAH!!! She was persistent and most...Read More

Depending on attendance, malady we will be picking a WOD from a list of Hero WODs. If you have a chance, you might want to check them out. Here is the list of ALL Named WOD’s. You will notice that there is a lot of Hero WOD’s. Please understand that each WOD is named specifically for...Read More

Saturday is a normal day.  Bring a friend at 9 and advanced at 10am. On Sunday, more about we have the Olympic lifting seminar with Coach Jim Schmitz (and Butch Curry is coming).  Butch made the 1980 Olympic team.  Olympians at CFO.  Boss.  The seminar starts at 12p. On Monday, we will have shortened hours....Read More

How To Manufacture The Best Night of Sleep In Your Life.  Epic post on sleep from Mark’s Daily Apple (MDA). MDA is an excellent resource for all things paleo/primal.  He packs a ton of useful information into all his posts.  I used to read it more, stuff but something about his writing style irks me. ...Read More

Skill Warm Up C is a little technical, hospital much like B.  Please review the previous 2 day’s post on the protocol for performing the skill warm ups.  Once again, # please be courteous to any class that is working, as they are the priority. Skill Warm Up C 3 rounds, not for time 1-2...Read More

Skill Warm Up B is a little more technical.  Please review yesterday’s post on the protocol for performing the skill warm ups.  Once again, stuff please be courteous to any class that is working, more about as they are the priority.  These are to be done before class for those who are looking for some...Read More

Over the next 3 days, mind I’ll be posting 3 skill warms ups.  These are relatively simple, # order CrossFit centric warmups that will develop higher level CrossFit skills.  These can be done everyday before the work.  I got the basics of these from CJ Martin’s Invictus Competition programming.  They are meant to be done...Read More

We are in the final week of the Lurong Challenge.  We will re-test the burpee/KB WOD on Monday and the Hang Clean/Sprint WOD on Wednesday. Alison will be taping this week as long as classes are not ongoing.  We will be available for last minute taping on Sunday at CFO. On Sunday, decease Coach Schmitz...Read More

Saturday morning will be a normal day…woohoo!!! Hope you got rid of all of your Halloween candy. 9am will be doing a modified version of the WOD below with pushups.   10Minutes 21 Cleans 165/115 9 Handstand Pushups 15 Cleans 185/125 15 Handstand Pushups 9 Cleans 205/135 21 Handstand Pushups THEN As Many Cleans225/155  in...Read More

At 5:30am, medications you may re-do Lurong 1, or Lurong 8, or whatever you call it.  If I never have to look at this WOD again, I’ll be cool with that.  And that’s not because Alison beat me in it… There is an option today based on your ability to Snatch.  Either way, these are...Read More