The CFO Christmas Party is Saturday night!  Doors open at 6pm But that’s not all – the Women’s Self Defense Seminar is from 11:30 to 2p. And we still have to workout! Workout of the Day “What’s Your 20?” AMRAP 20 20 Calorie Row 20 DB Snatch, Alternating 50/35 20 Burpees At 10am, we will start with the Snatch.  Start light, go up by 10/5 every 90 seconds.Read more

On Saturday, we will be having a FREE Self Defense Seminar taught by Brett B.  The course will cover awareness/avoidance and simple “stun and run” techniques. Safety is always key no matter where we are, so let’s learn a few more tactics to stay safe. The course will be from 11:30am until 2pm. AND of course the Christmas party is on Saturday night. We look forward to sharing some cheer with you and your family. Let Alison know if you will be there! Workout of the Day 30 Wall Ball Shots 20/14 27 Clean & Jerks 95/65 24 Wall Ball Shots 21 Clean & Jerks 18 Wall Ball Shots 15 Clean & Jerks 12 Wall Ball Shots 9 Clean & Jerks 6 Wall Ball Shots 3 Clean & JerksRead more

I’ve had a few days to internalize Fran VI.  I will say, every year, this is an amazing performance that exceeds my expectations. This year, Mariah and Jordan from CrossFit Davis and CrossFit Envy knocked out the Knockout Workout.  They went well over 20 minutes total, and completed over 12 rounds of 5 Burpees, 5 Power Cleans, 5 Thrusters.  Not only was the amount of work they performed impressive, but it was how they did the work.  They didn’t move extremely fast, but they were incredibly consistent across the entire workout.  Once they settled in, Mariah would finish the work at :30, and Jordan would push out his final thruster as :52.  This happened EVERY. SINGLE. TIME. We had a bunch of great performances from CFO athletes. Lizzy, Amie, and Maggie took to the competition floor for the first time.  Lizzy has been CrossFit for less than a year, but...Read more

Just a glimpse of a party a few years ago… Workout of the Day “A Buck and a Quarter” AMRAP 25 25 Cal Row 25 Push Press Right Arm – 50/35 25 Push Press Left Arm – 50/35 25 Toes to BarRead more

This Saturday night is our 7th Annual CFO Christmas Party at 6pm. All family is welcome. Dinner will be $10 for adults and $5 for children under 10 years old. We do a White Elephant for all ages – Kids elementary age and under are $10 max, Junior high and high school are $15 max and Adult (18+) are $25 max. We will set up a Christmas movie for kids to watch while the Adults have their White Elephant time. There is a sign up sheet on the front desk so we can get an idea of how many people to plan for. On Saturday morning from 11:30-2pm we will be having a self defense seminar. It is FREE and open to everyone. Please spread the word so we can educate as many as possible. Workout of the Day Strength Snatch 3 Sets of 2 @ 75% Conditioning 7 RFT...Read more