Great work to CFOers on your overhead lifts!  After about 7 weeks of building, we had at least 37 PRs.  And that’s just from the lifts that got marked on the board.  I saw other lifts from newer athletes that were not marked, but I have a suspicion that they were PRs as well – I would guess we were pushing 50 overhead PRs. We will have some fun workouts this week, to include a competition WOD from VetWOD on Tuesday. Next week, we will begin a Cube style progression – Back Squat, Bench Press and Deadlift.  This will get interrupted by the holidays – we’ll do a 3 week progression, then come back for a 6 week progression after the new year. Coaches for Boobs is still going – Coach Tim is over 500 Burpees and as a gym, our coaches will have to perform well over 2,000 burpees...Read more

We only have 1 workout at CFO on Monday @ 10am.  Thank you to all the Veterans in and around the CFO community. Workout of the Day “The Chief” 5 Rounds AMRAP 3 3 Power Clean 135/95 6 Pushups 9 Squats Rest 1 minute after each round.  Start each round where you left off.Read more

Happy Saturday! Remember we are closed on Sunday and that Monday is 10am ONLY for a fun Veteran’s Day WOD! Workout of the Day 10 Rounds for Time 45 Seconds Row Rest 15 Seconds 30 Seconds Row Rest 30 Seconds 15 Seconds Row Rest 45 Seconds          Read more

Friday: Normal Schedule Saturday: 9am only Sunday: Closed Monday: 10am only – Hero WOD Friday will be our last overhead test for the week – the Split Jerk.  This should be the most weight you can put over your head.  We have done a lot of preparation to get here – this is your chance to put the biggest weight up.  Take smart breaks and jumps.  Lifting weights is fun.  Lifting more weight is more fun. Workout of the Day Split Jerk Build to a Heavy Single in 20 minutes AMRAP 8 8 Power Cleans 8 Alternating Front Rack Lunge in Place 8 Shoulder to Overheads 95/65 For the Lunge, Left is 1, Right is 2, Left is 3…up to eight.  Stand in place – it’s not a walking lunge.  You may wish it was…Read more

A Burpee video, and this time, we get to do Burpees. Workout of the Day Strength/Skill OTM 5 4 Strict Pullups/4 Dips Conditioning 11 Rounds for Time 33 Doubleunders 11 Burpees to Touch/11 Chest to Bar Pullups In rounds 1,3,5,7,9&11 do Burpees In rounds 2,4,6,8&10 do C2BRead more