The First Team Series has been announced!  Thrusters and Burpees – sounds like a hoot!  We kind of did something in this vein on Monday – so we will save it for later in the week. For Wednesday’s workout, try to do the Pullups strict.  If that means you 1, 2 or 3 instead of 5, do less in favor of the strict movement.  This should be a similar effort to the Pullups/Dip OTM. Workout of the Day Strength/Skill Bench Press 10 – 50%, 10 – 55%, 7 – 60%, 7 – 65%, 3 – 70%, 3 – 75% Conditioning 10 Sets for time 5 Strict Pullups 10 Hand Release Pushups Rest 30 seconds after each round. 14 minute capRead more

The CrossFit Team Series is this weekend.  This year, the competition is a new format – partner style – just like Franniversary!!! In previous years, it was 2 man, 2 woman teams, which was tough to put together.  This year, you can pick somebody you  love, you like, or somebody you want to bury in exercise. I am going to do my best to program to most “class friendly” workouts, so you will likely be doing the anyway. Tuesday’s work is tough.  Make sure you focus on warming up your wrists and front rack for the squatting.  The workout has an aggressive cap, so get as deep into the work as possible. Workout of the Day Strength/Skill Front Squat 10 at 50%, 10 at 55%, 7 at 60%, 7 at 65%, 3 at 70%, 3 at 75% Conditioning 50 Toes to Bar 50 Wallball Shots 20/14 50 Calorie Row 12 minute capRead more

Shhhh…Monday’s workout is a little test.  If it goes they way I think it may, you will see a version of it at Fran______. We will Front Squat on Tuesday, Bench Press on Wednesday and Pause Deadlift on Friday.  This will be week 2 of our 6 week training progression. Workout of the Day OTM 20 3 Bar Facing Burpees 2 Power Cleans 1 Thruster Men 135, Ladies 95 If you cannot complete the work in a minute, this will become an AMRAP. If you complete this and want to really push, in minute 21, everything goes up by 1.  So 4 BF Burpees, 3 Cleans, 2 Thrusters.  The next minute is 5/4/3, the next is 6/5/4.  Keep going until you cannot complete the work in a minute.  Good luck with all that…Read more

Saturday will be the Whole Life Challenge workout. If you come at 10am I am sure Brian will put together something else for you. I will be taking measurements in the morning as well.   AMRAP 12 5 Burpees 5 Ball Slams 10 Walking Lunges @the top of every 3 minutes (and the beginning ) run the parking lot.Read more

Spots are filling up for the Olympic Weightlifting Seminar. From our Facebook Event: 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 does Charles coach national level weightlifting athletes, but he coaches many CrossFit athletes – of all levels. Charles has coached many CrossFit Games Regional athletes and is very experienced and knowledgable on...Read more