That’s how I say it. I am pretty sure a read an article that said it is called “La CROY” and it is from Wisconsin….not Paris…. or Pareeee (said with thick French accent). Anywho – as I am typing this I am consuming one of my favorite beverages- Lime La Croix. So crack open your favorite fizzy flavor and learn a little bit more about the popular drink of the day. Workout of the Day 9 RFT 7 Power Cleans 95/65 11 Box Jumps 24/20 7 Squat Cleans 95/65Read more

On Saturday November 4th we will be having the Fall Fest Fundraiser.  Within our ranks we have a brave and courageous woman who has been battling Breast Cancer. She is strong, vibrant and ever caring for others even in her time of need. She recommended a local Oakdale Family with small children who is also battling against breast cancer. It is all around us and it is time to support. October is breast cancer awareness month, and I am sure extending it a few more days into November will not be an issue.  Let’s rally together in support of our community. We have asked local vendors to participate and they responded “OF COURSE.” As the event come together we will continue to update you on the vendors. Michele B. will be sharing her expertise on wine and pairing wines for Holiday events. There will be clothing, jewelry and accessories and...Read more

YOU KNOW WHAT THEY SAY ABOUT A FAMILY WHO CROSSFITS TOGETHER……. They get STRONG TOGETHER, of course! You’re in for a real treat with these CFO spotlight athletes. We get to learn more about Wendy, Joe and Joe Jr Petroni . We have watched them all get stronger and push past their comfort zone limits. Wendy competed in her first CrossFit competition in our Summer Slam competition and was tenacious through each workout. They often travel as a family to the gym on Sundays to get a workout in. HOLD THE PHONE!! There’s another Petroni that CrossFits! Luca Petroni is part of CFO teen class. Alison and I have had a blast coaching and watching him get stronger. Luca is a hockey player. So, there ya go….A family of BADA$$ES. We are happy they are a part of our CFO community. How were you introduced to CFO? W: Joe made...Read more

This will be our final weeks of the current strength cycle.  This week we will Squat on Monday, Shoulder Press on Wednesday and Deadlift on Friday. The big change is we will add 5% across all sets.  At least for me, these numbers have been pretty challenging.  Especially the squat numbers.  So warm up them gams, squat it out, get your rest in between sets and stabilize your mid-line like a mother grabber. Monday’s workout is a version of Open 17.5.  But it’s lighter and should be done fast.  If you don’t have DU, just do singles 1 for 1.  But everyone should go fast and hang on.  There is an aggressive 12 minute cap, so get after it.     Workout of the Day Strength/Skill Back Squat 10 @ 60%, 10 @ 65%, 7 @ 70%, 7 @ 75%, 3 @ 80%, 3 @ 85% Conditioning 10 RFT 35 Doubleunders 9 Wallball Shots 20/14...Read more

The ropes will be down tomorrow, so come prepared. Long pants, knee socks, shin guards or whatever fashionable items you have to protect the sweet skin on your ankles. We have some vet wrap if you forget, but show us your leg wear! Oh yeah…Thruster ladder for fun post climbing sesh. See ya in the AM! Workout of the Day Rope Climbs! THEN Thruster Ladder where we use ALL of the barbells. It will take forever to set up and not that long to storm through.Read more