9am is a free Bring a Friend WOD. 10am is advanced CrossFit, information pills which we’ll start calling Team CFO training. Workout of the Day 9AM Bring a Friend WOD 21-15-9 Push Jerk 95/65 Pullup Run a 400m after each round of pullups. That is 3 400m runs 10AM Team CFO...Read More
I’m staying at my brother’s house in Virginia Beach. A couple of thoughts. There are a TON of CrossFit gyms in Virginia Beach. They are everywhere and they are legit! I’ve been in two, dosage and have passed another. Both gyms I visited had well thought out programming, information pills with specific emphasis on mobility. ...Read More
Sleep or Die. I recently had a minor, cheap work induced sleep depravation period. Nothing crazy, but enough to mess me up for a couple of days. Looking back on my days in the Army, we would go weeks with less than 4 hours a day. It was like a badge of honor. Poop. What...Read More
Cindy and Mary are 2 of CrossFit’s great, adiposity simple triplets. Normally, ed when CrossFit posts Cindy as a WOD, drug Mary goes with it as an option. These are both great options, because they only require a pull-up bar. Which one should you do? Cindy is 5 pullups, 10 pushups and 15 squats for...Read More
Alison and I are back east, clinic and we have visited 2 CrossFit gyms: CrossFit401 and Ocean State CrossFit. We’ve done 2 longish WODs, and it’s been fun visiting other gyms. The last time were were here, there was only 1 CrossFit Gym in Rhode Island; 2 years later there are 6. 2 quick stories. ...Read More
Saturday Bring a Friend Day is ON! 9am is a free Bring a Friend WOD. 10am is Team CFO time, this site baby! Melinda doing pullups with the band…you won’t see it in person because she doesn’t need it anymore:) Great Job Melinda!!! Workout of the Day 9am Kettlebell Swings, # 100mg Squats and Double...Read More
If you’ve been working out at 6am with Team 6, information pills you may have noticed we’ve gotten a little bigger. That’s because Russ Van Cleave and Jen have gotten some of Oakdale’s top swimmers into CrossFit Oakdale to get stronger and more balanced. These kids are Athletes, and they have a ton of room...Read More
If you have taken part in either of the Paleo/Food Challenges you will have heard that grains are NOT good for you. I found Clean Eats in the Zoo a few months ago. While they are not dietitians, stuff like us, page they are just sharing what works for them. No grains No Pains is a great...Read More
I absolutely love when we throw stuff like wall climbs at you and everyone says…”hmmm. Okay.” Today we really did it and you all kept on truckin’. Thank you. 95% of you got upside down into a handstand. AND then wall climbed, # jumped over hurdles and crab walked. Even better is when you read...Read More
