Thursdays conditioning workout comes from the CrossFit Games Age Group Online Qualifier.  It is an excellent sister workout to the high rep pullup/heavy clean workout.  Both workouts are pretty high skill and heavy, but where Tuesday was heavy and long, Thursday is heavy and short.  Best scores will come from athletes that put the pedal down and never come off the gas.  Unlike Tuesday, where the longer duration allowed from some feeling out the workout, or even mistakes, the short duration will mean any missed reps will be costly. A missed snatch in a 5 minute workout is a 15 second swing.  If you were doing this workout for the CrossFit Games, and you missed more than 1 rep in a row, I would make you stop and restart. HSPU, Burpees and moderately heavy Snatch means shoulders! In your warm up, work your HSPU position.  Before you start the workout,...Read more

As I walked in the door, Alison told me, “Guess what I did today?”  After some inappropriate guesses, she said, “I rowed 5k, and it sucked.  I’m a big baby.” “I went into it with a bad attitude, and I put the rower in the sun.  I thought that was a good idea.  It wasn’t.  It took me 245:15 because I was whiny, I got up a few times.  Sometimes I got up and walked around because I was bored.  It took me 24:15, but I did it.” “I’m going to do it tomorrow, and the next day, and the next because it sucked so bad.” I love this woman. Workout of the Day AMRAP 24:15 20 Wallball Shots 20/14 20/15 Calorie Row or Parking Lot Run 20 DB Snatch 50/35 (switch hands every 5)Read more

Last week’s rowing challenge scores! Austin 3968M Brian 3909M June 3758M Heather 3708M Chelsie 3011M Victoria 2749M Our spotlight athletes are Sarah Wade and Alex Barenchi. They are two super fun and strong ladies! They have been a great addition to our community. So here we go…..Have fun getting to know these two a little better. How long have you been a member at CFO? S- Just over 1 year! A- Since April 2017, about 1 year. . . How long have you been CrossFitting? S- Just over a year as well. CFO has been my gateway into CrossFit A – For about 4 years How were you introduced to CFO? When did you realize CrossFit was for you? S- Sara Hannah (now Giles) and I played soccer together and she had been telling me to come try CrossFit for almost a whole year before I finally agreed to come check...Read more

This is week 2 of 6 of our current strength progression.  I’m still trying to find the right balance of work and rest, strength and conditioning.  It’s been pretty rare for CFO to have days in which we don’t do a conditioning workout.  I know you expect to get smashed down by a workout, crawl to your car and drive home nauseous.  So, I know it’s weird to finish a class and not be sprawled on the floor. But to really smash in the future, you need to build your strength now.  Don’t miss the strength days, and give them your best effort. If you are a cardio junkie – I get it.  I am programming our weekly cardio challenges.  Folks loved some 100/75 calories, but the vase was bare as Mother Hubbard’s cupboard with the work:rest rowing.  So we will change it.  This weeks cardio challenge: Row 5k for...Read more

CrossFit at 9am and 10am.   AMRAP 20 50 Wallball Shots 20/14 100 Doubleunders 50′ Handstand Walk 100 Doubleunders 50 cal-row 100 Doubleunders 50′ Handstand Walk 100 DoubleundersRead more