Just a friendly reminder: ***Holiday Hours*** CHECK SCHEDULE ON CFO APP No Sunday Open Gym – 17, 24, 31 Saturday, 23rd will be our Christmas Eve WOD Closed December 25th No 6:30pm classes from the 26th-29th New Years Day – 12pm noon class only Workout of the Day “Whats’ Your 20, Part II” AMRAP 20 20 Pullups 20 Kettlebell Swings 20 Burpees  Read more

Workout of the Day Strength Snatch 3 Sets of 2 @ 75% of 1RM Conditioning AMRAP 13 30 Double Under 20 Air Squats 5 Single Arm Dumbbell Snatch 50/35 5 Single Arm Dumbbell Snatch Other ArmRead more

This video doesn’t have a lot to do with CrossFit, but there are incredible feats of balance, athleticism, and sheer will.  I was talking about this video over the weekend with a friend, and it always gets me pumped.  The perseverance is awe-inspiring. Workout of the Day Gymnastics OTM 5 Handstand Practice 30 seconds on, 30 seconds off Conditioning 30 Toes to Bar 27 Push Press 115/75 24 Toes to Bar 21 Push Press 18 Toes to Bar 15 Push Press 12 Toes to Bar 9 Push Press 6 Toes to Bar 3 Push PressRead more

This will be a full, normal week before Christmas.  Next week, we will be closed on Christmas Day and there will be no 6:30pm classes. We will continue our Back Squat progression on Monday, Snatch on Wednesday and Clean and Jerks on Friday. On Saturday, we will do a “12 Days of Christmas” workout.  It’s a kind of chipper, kind of like going to Golden Corral for exercise – you may not love it, but there sure is a lot. Workout of the Day Strength/Skill Back Squat 5 sets of 5, 65% Conditioning AMRAP 7 7 Box Jumps 30/24 3 Squat Clean 165/110Read more

See ya in the AM!   Workout of the Day For Time 30 Thrusters 75/55 27 Pull-ups 24 Thrusters 75/55 21 Pull-ups 18 Thrusters 75/55 15 Pull-ups 12 Thrusters 75/55 9 Pull-ups 6 Thrusters 75/55 3 Pull-upsRead more