We did this workout a few months ago and I missed it.  This is an excellent opportunity to get some burpees in for you #cfo100 crew. This workout is like a perfect storm of things I suck at.  I totally plan on doing this 20 minute triplet.  Unless something important comes up.  Like a late meeting…or a phone call…or I need to return videotapes…or I have root canal…or jury duty…or drive my in-laws to San Francisco…in rush hour… Workout of the Day AMRAP 20 20 Calorie Row 20 Burpees 20 Alternating DB Snatch 50/35Read more

Tomorrow night is the Whole Life Challenge Meeting at 7:30pm. If you have any questions, they can be answered or definitely researched more after the meeting:) Come and learn about our challenge! On the back squat- be conservative. They are fairly large sets, and just like the deadlifts, we will be doing this for a few weeks. Squat well, get the right depth and get comfortable with the rep scheme as it is different from what we have done in the past. On the pull-ups/dips- If 5 is too aggressive of a number, make it what works best for you. If BOTH of these movements are too tasking,  There are times for “CrossFit Slop” but this is not the time for it. Make each pull or push as powerful as possible.     Workout of the day Back Squat –  10 reps @ 50% 10 reps @ 55% 7 reps @60%...Read more

A quick thought on the Clean Grip Deficit Deadlift – this is more of a positioning drill than a power lifting drill.  By all means, go heavy.  But, through each lift, ask yourself – am I in a position to Clean this bar? If your hips are high, the answer is probably no.  If a coach can’t read what is on you t-shirt, the answer is probably n0. If you are setting up well, with your hips low and your chest up, you are probably in a position to Clean the bar – even if it’s pretty darn heavy. That doesn’t mean you should be afraid of moving big weight.  If it feels good, you are keeping the bar close and moving the bar fast, load it up. We are going to work on this over the next 6 weeks, so you will get plenty of chances to work on...Read more

Burpee Challenge! We have passed our 30th day for the burpee challenge. If you are still in bring in a dollar for the prize jug. I saw a few people putting in some cash…and it wasn’t dollar bills – It is filling up! Saturday start the Whole Life Challenge. Please join us! Community sharing happy days and sugar cravings is like nothing you have been a part of before. Sign up HERE! Measurements can be taken throughout the week and the workout will b completed on Saturday. If you can’t make it that day, schedule another time to do it with Alison.  AMRAP12 (courtesy of Coach Denny) 5 Burpees 5 Ball Slams 10 Walking lunges At the top of each 2 minutes, run the parking lot. We are starting a new strength cycle. We will be doing it for 6 weeks with the Deadlift, Back Squat and Press.  Workout of...Read more

We will work on Handstand progressions.  If you can’t walk on you hands, I assure you, we will have something fun to do. Come in and get your fitness on. Workout of the Day 7RFT 30 Doubleunders 25′ Handstand Walk 20 Calorie Row 25 minute capRead more