We are in week 6 of 6 for our strength program – these will be heavy sets, and there will be a lot of reps.  Hopefully you have been getting stronger and more durable, so this will be easy.  Or you will have some high gravity days and the bar will be heavy.  It is perfectly normal to have some reps where you battle and some reps that feel easy.  Enjoy the process – this is what strength training is all about. Next week, we will test for 3RM, and the following week, we will test 1RM.  So, be ready to test your hard earned strength. CFO will be closed on Memorial Day, but remember – we will be doing “Murph” on Saturday.  On Tuesday, we will do another Murph/Cindy prep, with a little weightlifting thrown in. Wednesday will be Snatch practice – no hook, no foot this week.  Friday...Read more

CrossFit at 9am and 10am on Saturday At 10am, we will start with some heavy power clean and jerks Workout of the Day 0:00 to 4:00 50 Burpees to Plate 4:00 to 8:00 50 Wallball Shots 20/14 8:00 to 12:00 40 DB Clean & Jerks 50/35 12:00 to 16:00 40 Box Jumps and Overs 24/20 16:00 to 20:00 (time cap) 20 Shoulder to Overhead 185/125Read more

This is week 5 of 6 of our current strength program.  Week 6 will go up to 90-92%.  This should be heavy and require a bunch of effort.  Following week 6, we will test 3rm in week 7 and re-test 1RM in week 8.   I have a gnarly from CrossFit West that Denny recommended for Saturday.  So there’s that. Workout of the Day Strength, Week 5 of 6 Deadlift 5 sets of 3, 85% Bench Press 3-3-3Read more

I’ve never seen the box jump over technique explained quite this way.  But I’m going to give it a try tomorrow.  It seems like it may turn me into a motor moron, though. Workout of the Day 5 Rounds for Reps In 2:30 minutes, perform 15 Toes to Bar 10 Burpee Box Jump and Over As many doublunders as possible in the remaining time Rest 2:30 after each roundRead more

“Murph” is coming up! If you ordered a t-shirt, it should be arriving by the 25th – ready to wear for the 26th! Workout of the Day Strength/ Skill 2 Position Snatch Work from just above the knee and just barely off the ground. Build to a heavy set in 20 minutes Conditioning “Murph Training” With a 15 minute cap Perform as many reps as possible in 5 minutes of; 5 Pullups 10 Pushups 15 Air squats In the next 5 minutes Max Effort Snatch – from the ground – any style In the next 5 minutes AMRAP 5- picking up where you left off 5 Pullups 10 Pushups 15 Air squatsRead more