As we have passed the halfway point in the #cfo100 burpee challenge, I think you’re ready for our next mini-challenge: the CFO Squat Club. The rules are simple: Squat. Every. Day. Squat everyday from October 2 to January 1, 2018. It can be any type of squat. It can be weighted, PVC or body weight....Read More
The workout has a TON of Bar Muscle Ups. Don’t let that be a limiter! I will review Muslce Ups for a good 20 minutes – we will discuss scaling options, skill transitions and more to get you over that bar. Workout of the Day 21-15-9 DB Power Snatch 50/35 Bar Muscle UpsRead More
We are almost 2 weeks into the Whole Life Challenge. Over 20 people from two CrossFit gyms came together to get better at life. Well more than 20 people…. but 20 people on our team. Each week there is a new lifestyle challenge. The first week called for us to put down our phones during...Read More
CrossFit is kicking it up a notch with the team series in week 2. Enjoy! Workout of the Day Strength Back Squat 10 reps @ 55% 10 reps @60% 7 reps @ 65% 7 reps @ 70% 3 reps @ 75% 3 reps @80% Conditioning For Time: Row 1K 50 Thrusters 45/35 30 Chest to...Read More
Only a few days left to sign up for the early bird pricing of the weightlifting seminar. It is currently $110 for the Weightlifting Seminar with Charles Shipman. The day will be from 9am-4pm with a one hour break for lunch. Spots are filling up! “Charles Shipman, affectionately known as Uncle Charles, will be at...Read More
If I had to guess, I may have done 500 workouts with rep scheme 21-15-9. I can now count on 1 finger the number of times I did 9-15-21. So now, 2 days in a row. 9-15-21? Is this the mark of the beast. It’s totally different than 21-15-9. What does this mean? How does this...Read More
The Team Series workouts have been fun representations of CrossFit. In an effort to get these in, we will smash the weight training into Tuesday (Clean Grip Deficit Deadlift), Wednesday (Shoulder Press) and Thursday (Back Squat). The Team Series workouts have been easily adjusted to on athlete. But if you can do them as a...Read More
Here we go again:) Whether you are doing it alone or with a partner, all repetitions will be done! Workout of the Day Team Series WOD 3 For time: 50 synchronized wall-ball shots 30 cleans, 135 lb. 50 synchronized wall-ball shots 20 cleans, 185 lb. 50 synchronized wall-ball shots 10 cleans, 225 lb. Men throw...Read More
Workout of the Day 120 Double Unders 60 Chest to Bar Pullups 60 Hang Power Snatches 95/65 120 Double Under 20 Minute Time Cap unless you are part of the team series. If working as a team of two, one person 120 DU then the other person goes. Pull ups and Snatches can...Read More
A few random thoughts… Because of the Team Series Workouts, I’ve move the deadlift day up to Thursday. I think the workouts will go: DU/C2B/Snatch/DU on Friday, WB/Clean on Saturday, Burpee/Thruster on Sunday and T2B/Row on Monday. And now that I’m on the Team Series…a few of our recent workouts bear many things in common...Read More
