The First Team Series has been announced! Thrusters and Burpees – sounds like a hoot! We kind of did something in this vein on Monday – so we will save it for later in the week. For Wednesday’s workout, try to do the Pullups strict. If that means you 1, 2 or 3 instead of...Read More
The CrossFit Team Series is this weekend. This year, the competition is a new format – partner style – just like Franniversary!!! In previous years, it was 2 man, 2 woman teams, which was tough to put together. This year, you can pick somebody you love, you like, or somebody you want to bury in...Read More
Shhhh…Monday’s workout is a little test. If it goes they way I think it may, you will see a version of it at Fran______. We will Front Squat on Tuesday, Bench Press on Wednesday and Pause Deadlift on Friday. This will be week 2 of our 6 week training progression. Workout of the Day OTM...Read More
Saturday will be the Whole Life Challenge workout. If you come at 10am I am sure Brian will put together something else for you. I will be taking measurements in the morning as well. AMRAP 12 5 Burpees 5 Ball Slams 10 Walking Lunges @the top of every 3 minutes (and the beginning )...Read More
Spots are filling up for the Olympic Weightlifting Seminar. From our Facebook Event: Charles Shipman, affectionately known as Uncle Charles, will be at CFO on October 14th, 2017 for an Olympic Weightlifting Seminar. The cost is $125 ($110 if you sign up before October 1st) and the seminar will last all day Saturday. Expect to...Read More
We did this workout a few months ago and I missed it. This is an excellent opportunity to get some burpees in for you #cfo100 crew. This workout is like a perfect storm of things I suck at. I totally plan on doing this 20 minute triplet. Unless something important comes up. Like a late...Read More
Tomorrow night is the Whole Life Challenge Meeting at 7:30pm. If you have any questions, they can be answered or definitely researched more after the meeting:) Come and learn about our challenge! On the back squat- be conservative. They are fairly large sets, and just like the deadlifts, we will be doing this for a...Read More
A quick thought on the Clean Grip Deficit Deadlift – this is more of a positioning drill than a power lifting drill. By all means, go heavy. But, through each lift, ask yourself – am I in a position to Clean this bar? If your hips are high, the answer is probably no. If a...Read More
Burpee Challenge! We have passed our 30th day for the burpee challenge. If you are still in bring in a dollar for the prize jug. I saw a few people putting in some cash…and it wasn’t dollar bills – It is filling up! Saturday start the Whole Life Challenge. Please join us! Community sharing happy...Read More
We will work on Handstand progressions. If you can’t walk on you hands, I assure you, we will have something fun to do. Come in and get your fitness on. Workout of the Day 7RFT 30 Doubleunders 25′ Handstand Walk 20 Calorie Row 25 minute capRead More
