For Tuesday’s workout, the idea is to complete 3 complete deadlift, 2 complete power cleans, and 1 thruster.  No squat clean into thruster this time. To earn the newly coveted *, you must perform each round unbroken. Workout of the Day Gymnasty EMOM 5 20 Seconds Handstand Work/40 Seconds Rest Conditioning AMRAP 15 3 Deadlift 2 Power Cleans 1 Thruster 155/100Read more

We are in week 5 of 6 for our current strength progression.  The sessions should be getting very heavy, especially with the high number of sets.  Sets 4 and 5 may be challenging.  Make sure you are taking rest between sets after warming up properly. We will be doing “Murph” as a gym on Saturday, May 26.  CFO will be closed on Memorial Day.  Murph is run 1 mile, perform 100 pullups, 200 pushups and 300 squats, then run 1 mile.  I am a big believer in partitioning the reps in Murph – 20 rounds of 5/10/15 is a great way to do the workout. In the next 2 weeks, I will be sprinkling in 5 pullups/10 pushups/15 squats – also known as rounds of “Cindy” to get you prepped for cycling through.  Workout of the Day Back Squat 5 sets of 3, 85% Push Press Build to a heavy...Read more

  Classes at 9am and 10am. At 10am we will be doing snatch balance familiarization.  Saturday’s workout is 3 back-to-back couplets from CrossFit.com.  3 Rounds 5 Snatch  5 Bar Muscle Up 3 Rounds 15 Deadlifts 30 Air Squats 3 Rounds 5 Cleans 5 Bar Muscle Ups Men 155 Women 100  Read more

Workout of the Day Deadlift 5×3 @ 85% Bench Press 3-3-3Read more

Thursday’s work out has no lifting or any other skills associated with it – Chest to bar Pullups and Doubleunders.  It’s a version of Open 17.5 – the idea is to do the C2B in a big of sets as possible, but quickly.  If you do 9 straight, but stand around waiting to go, maybe try 5-4 or 3-3-3, but be quick on and off the bar. If you have doubleunders, do them.  If you don’t, do 20 hop overs on the hurdles.  Force the big jumps, as opposed to the little singles. For pullup, scaling options: 1. 5 C2B – this is if you have C2B, but 90 over the workout is a stretch. 2. 9 Pullups – this is of you don’t have more than a couple of C2B.  3.  5 Pullups – this is if you have pullups, but 90 over the workout is a stretch. 4....Read more