Workout at 9am and 10am.  Remember, we have the Open Briefing at 10am.  What is the Open, What to expect will be discussed. Who should participate in the Open?  Everyone!  I’m not kidding.  Come on out and we will talk about it. Workout of the Day AMRAP 15 55 Burpees to Touch 55 Chest to Bar Pullups 55 Handstand PushupsRead more

The CrossFit Games Open season is coming.  Registration is now open – drop your $20 and throw down with the rest of the world. We will hold at meeting on Saturday at 10am, between the 9am and 10am classes to discuss some changes in how we will do the Open at CFO this year.  To make it more fun and inclusive, we want to break the gym down into teams.  Each team will have a coach/captain to help your strategize, pump you up, hold you accountable, screw your head on straight or make you laugh with your team name. We will split up teams just like Hogwart’s would…from a hat with a couple of categories: experienced RX, kind of RX, and scaled.  You should think about how you attack each CFO workout on a daily basis, and choose the category that suits you.  We will have some time, so don’t...Read more

On Saturday we will be holding an Open Meeting to discuss this years events. It is 5 weeks of fun…doing everything you have been training all year. We will be announcing the Team Leaders and talk more about the ins and outs of the Open season. You can sign up at games.crossfit.com for $20 and make sure you put yourself on our team! Workout of the Day 3 Rounds for Time 25 Toes to Bar 25 Hang Power Cleans 95/65 25 Front Squats 95/65 25 Shoulder to Overhead 95/65 25 min cap  Read more

On Wednesday, we will begin out second week of the MisFit complexes.  I got to coach this last week, and the biggest issue I heard was – it’s a lot to remember. It is. Take a second week to get comfortable with the complex.  Keep it simple in your head – Clean – Push – Squat – Clean – Push.  All the extra stuff – hang, difference on the jerk, is all gravy.  Focus on what’s important. There are a couple of strategies I would employ.  You can go as heavy as possible – that’s always cool.  You can try to use a medium weight and move it as smooth as you can.  You can use a medium/medium heavy weight and do a set of the complex every 60 or 90 seconds. We are looking to build muscle memory on the complex.   Workout of the Day Strength/Skill MisFit Clean and Jerk...Read more

Is there a saying that is misused more than “it’s a catch 22?” Does anyone know what comic book villain is obsessed with the number 2? Tuesday’s workout is a little bit different.  It’s a Pullup “death by” but there is some extra work thrown in with the doubleunders.  Over the course of the 22 minutes, the DU should add up. I expect nearly everyone to bow out at some point.  Once you tap out, rest for 2 minutes, and start again, but this time, it’s double death.  When you re-start, you go up by 2s… If you cannot do doublunders, do 35 singles. If pullups are not your bag, body rows are good, so are very KB swings to eye level.  Workout of the Day Gymnastics OTM 6 Handstand work 25 seconds work, 35 seconds rest OTM 22 22 Doubleunders 1 Pullup the first minute, 2 pullups the second...Read more