For Friday’s conditioning workout, the goal is complete at least 45 Thrusters total.  If that means you need to reduce the number of Pull Ups, do so.  15-12-9, 12-9-6 and 9-6-3 are good scaling options if you can do Pull Ups.  If you cannot do Pull Ups, try a heavy swing in the 15-12-9 rep scheme. Ideally, in round 1 you should have 20 seconds or so to do Thrusters, 30 seconds in round 2, and 40 seconds in round 3. Barbell is resting on the ground, so you will need to get on it! Workout of the Day Strength/Skill Front Squat In 20 minutes build to a heavy single.  If you can set a PR, go for it! Conditioning In 1 minute perform 21 Pull Ups, and in the remaining time, perform as many Thrusters 95/65 as possible Rest 2 minutes In 1 minute perform 15 Pull Ups, and...Read more

This is a good chance to practice barbell cycling. If you drop down to quick singles, your barbell is likely to bounce around. Because it is a short workout, try and maximize your time. If you need to lower the weight, do so and crank the intensity. Workout of the Day AMRAP 7 3 Toes to bar 3 Power Snatch 96/65 6 Toes to bar 6 Power Snatch 9/9…12/12…go up by 3 each round. If you are good at muscle ups you can sub 1 muscle up (bar or ring) for toes to bar. 1/3…2/6…3/9… Accessory Work 4 sets of 12  Dumbbell Bench Press After each set, grab a plate (45/25) and do 12 curls.  Read more

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 decade 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 how the lifts apply to CrossFit. The skills you pick up in a...Read more

We will continue our max effort lifts this week.  We will have a max effort Clean and Jerk on Wednesday and Front Squat on Friday. Workout of the Day Strength/Skill OTM for 7 Handstand work 20 second of work, 40 seconds of rest You can walk, tap your head or shoulders, try free standing or just handstand hold.  Just spend som time upside down. Conditioning AMRAP 15 30 Doubleunders 15 Push Press/95/65 15 Calorie Row Sub 60 singles for the DURead more

1 session on Labor Day at 9am.  Come on out, get a hero workout in, and enjoy your day! Workout of the Day “Rene” 7 RFT 400m Run 21 Walking Lung Steps 15 Pullups 9 BurpeesRead more