Workout of the Day Strength Deadlift 8 sets of 4, 65% 1RM Conditioning 3 Rounds, with a 5 minute clock AMRAP 3 5 Chest to Bar Pullups 10′ Handstand Walk Rest 2 minutes after each 3 minute AMRAPRead more

Click Here to sign up for CFO Bingo! Click Here to sign up for the meeting about The Open CrossFit.com is going through a bit of an adjustment. If you’ve been looking at the main page, and I have pretty much everyday for the last 13 years, you will notice some changes. For the last 2 years, the main page focused on scaling options and provided videos for the workouts. That seems to be gone – in favor of health and fitness related articles. At least for the first week of the year, the articles have focused on CrossFit’s stated goal of increasing fitness for the entire world. For the last 10 years or so, you could easily find CrossFit’s focus, the CrossFit Games, on the main site. From 2008 to about 2016, a lot of the content and the media on the main page focused on Games and the...Read more

Tomorrow we will be starting week one of the Cube – our strength program. The lifts will be the back squat, deadlift and bench press on Mondays, Wednesdays and Fridays. On Thursdays we will start working muscle-up skills much like we did with handstands and rope climbs. We have some some exciting things in the works for some New Year’s Fun – and of course getting ready for the Open. We will be having 5 teams, like last year, led by coaches, battling against each other for coveted home-made trophies. Get your best attitudes ready, The Open starts February 21st! Workout of the Day Strength Back Squat 5×1 @ 80% Conditioning AMRAP 10 Even Rounds -30 Air Squats and 10 Push Press 115/75 Odd Rounds – 15 Wall Ball Shots and 10 Push Press 115/75Read more

Workout of the Day 8 RFT 8 Deadlifts 225/155 25 FT Single Arm Overhead Walking lunge 50/35 25 FT Overhead Walking Lunge other arm 30 DoubleUndersRead more

Workout of the Day AMRAP 20 10 Box Jumps 25 Ft Handstand Walk 10 Alternating Dumbbell Snatch 50/35 25 Ft Handstand Walk Substitute for HS Walk can be kick ups or Bear CrawlsRead more