Workout of the Day Strength OTM 10 9 WallBall Shots 25/20 Conditioning 3 Rounds 3 Minutes 10 Squat Cleans 155/100 in the remaining time perform as many power cleans as possible Rest 3 Minutes Between RoundsRead more

Check in with Alison if you are in for Bunco, Friday at 7pm. Workout of the Day 21m AMRAP 5 Inverted Burpees 9 Box Jump & Overs 24/20 11 PullupsRead more

Workout of the Day 5 Rounds for Reps 30 seconds on/30 seconds off Single Arm Dumbbell Thruster 50/35 2 Arm Kettlebell Thruster 35/25 Axle Bar Thruster 35’s/15’s Barbell Thruster 135/85 Rest 90 seconds (30 seconds from the end of the barbell thruster minute and then another minute of rest.)Read more

A rarely performed movement at CFO, the ground to overhead. Get a moderate light weight from the ground to overhead in the quickest, most efficient way possible for you. Clean and jerk, snatch, you can even deadlift into reverse curl into shoulder press. This movement only came up once at the CrossFit Games – in 2010 when Dave Castro basically tried to kill the athletes that made the finals with exercise. The athletes did 3 workouts back to back to back with literally no preparation. It’s a fun watch, the G2O part comes up at about 8:30. Watch until the end if you want to see Rich Froning fail on the final workout. This event basically lit a fire that would lead to Rich winning 4 straight individual Games titles, and an additional 3 team titles. Workout of the Day Alternating OTM 14 6 Strict Pullups 6 Dips or Deep...Read more

We had a pretty heavy duty pulling demand on the second half of last week. Lots of pulling on Wednesday, a mess of Toes to Bar on Thursday and bunch of heavy snatching on Friday. Whew. Then, if you did Saturday’s epic workout, Riley 21, your pullers took a punch to the face. So, I will try to balance that this week – clean grip deadlift on Monday, pullup/dip on Tuesday, heavy thrusters on Wednesday and we will build on our heavy wall ball work on Friday. Workout of the Day Clean Grip Deadlift 5 sets of 3, 65% Conditioning “Up & Down Annie” 10-20-30-40-30-20-10 Doubleunders SitupsRead more