As we have passed the halfway point in the #cfo100 burpee challenge, I think you’re ready for our next mini-challenge: the CFO Squat Club.  The rules are simple: Squat. Every. Day.  Squat everyday from October 2 to January 1, 2018.  It can be any type of squat.  It can be weighted, PVC or body weight.  Squat with a bag of dog food or your kids on your shoulder.  There is no entry fee – there are no penalties – just squatting. On the days we are squatting, that will count.  If we are doing any variation of the squat in the workout, that counts as well. If there is no squat on the menu, I will provide a recommended session.  These sessions will last 5 minutes and be targeted to improving some aspect of your squat.  Expect to squat at the wall, squat test, get overhead and other simple  but...Read more

The workout has a TON of Bar Muscle Ups.  Don’t let that be a limiter!  I will review Muslce Ups for a good 20 minutes – we will discuss scaling options, skill transitions and more to get you over that bar. Workout of the Day 21-15-9 DB Power Snatch 50/35 Bar Muscle UpsRead more

We are almost 2 weeks into the Whole Life Challenge. Over 20 people from two CrossFit gyms came together to get better at life. Well more than 20 people…. but 20 people on our team. Each week there is a new lifestyle challenge. The first week called for us to put down our phones during times of boredom. This week, within an hour of waking, we are reflecting on 3 things we are grateful for. This will color your day special even if you wanted to hit the snooze button. Even if you are not a part of the challenge I suggest doing this – try to be creative and change it up daily. Workout of the Day Complete as many reps as possible in 10 minutes of: 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc., adding 3 reps...Read more

CrossFit is kicking it up a notch with the team series in week 2. Enjoy! Workout of the Day Strength Back Squat 10 reps @ 55% 10 reps @60% 7 reps @ 65% 7 reps @ 70% 3 reps @ 75% 3 reps @80% Conditioning For Time: Row 1K 50 Thrusters 45/35 30 Chest to Bar Pull-ups   Read more

Only a few days left to sign up for the early bird pricing of the weightlifting seminar. It is currently $110 for the Weightlifting Seminar with Charles Shipman. The day will be from 9am-4pm with a one hour break for lunch. Spots are filling up! “Charles Shipman, affectionately known as Uncle Charles, will be at CFO on October 14th, 2017 for an Olympic Weightlifting Seminar. The cost is $125 ($110 if you sign up before October 1st) and the seminar will last all day Saturday. Expect to break down the lifts, lift heavy and learn a lot. Charles has coached at athletes at the national level for over a deacade in the youth, junior, collegiate, senior and masters division. Not only is he a coach, but also an athlete – He is the 2016 National Masters Silver medalist AND 2016 Pacific Weightlifting Association Masters Lifter of the Year. Not only...Read more