I admit, I have always wanted to do this workout at CFO, but we never had the rowers.  Now we do.  Listen to Dave Castro’s advice – do not game the workout to get a lot of doubleunders.  Go as hard a you can on each station.  If you can do DU, do singles and count them. If the classes are full, a second wave can begin 2 minutes after the first wave, ensuring the rowers are open.  Or you may count cals on the AB or AD.  Just note what you did. Workout of the Day Gymnastics Strength/Skill OTM 10 5 Strict Pullup 5 Dip Conditioning “Ghost” 6 Rounds for Reps 1 minute at each station of  Row for Calories Burpees Doubleunders Rest 1 minute after each round.Read more

Lots of lifting and jumping on Thursday.  If you score this as we normally do, our white board will be full of rounds, and partial rounds.  And that’s just hard to clean up.  Instead, lets score as one total score – 3 reps per round in round 1, 6 reps per round in round 2, 9 reps per round in round 3, 12 reps per round in round 4 and 15 reps per round in round 5. So during you rest period you will need to change out weights and do some math.   Workout of the Day AMRAP 3 1 Deadlift 315/225 2 Box Jump and Over 24/20 Rest 3 AMRAP 3 2 Deadlift 275/185 4 Box Jump and Over 24/20 Rest 3 AMRAP 3 3 Deadlift 225/155 6 Box Jump and Over 24/20 Rest 3 AMRAP 3 4 Deadlift 185/115 8 Box Jump and Over 24/20 Rest 3 AMRAP 3 5...Read more

Looking for a fun Team Competition? CrossFit Quake is hosting a Rep Your Gym event. $130 for a 2 person team – must be same sex. The event is on February 18th.  More info  can be found HERE. Training for this will be great training for the Open…just saying. If have a partner but are not sure what level to compete at check out the following: Standards: Rx Power clean, for sale 135/95 Power snatch, about it 115/75 Shoulder to overhead, 135/95 Toes to Bar Overhead Squats, 115/75 Double Unders Thrusters, 115/75 Burpee box jumps C2B pullups WallBalls, 20/14   Masters Power clean, 115/75 Power snatch, 95/65 Shoulder to overhead, 115/75 Toes to Bar Front Squats, 95/65 Double Unders (w/single option) Thrusters, 95/65 Burpee box jumps Pullups WallBalls, 20/14   Scaled Power clean, 95/65 Power snatch, 75/55 Shoulder to overhead, 95/65 Knee raises Front Squats, 75/55 Double Unders (w/single option) Thrusters,...Read more

Tuesday’s work is similar to a Squat Clean workout we have done in previous years.  Except this time, we will use the Squat Snatch.  Ideally, you will be able to pull your body into an Overhead Squat position during your second pull, and receive the bar at or near the bottom of the squat.  If not, you may Power Snatch then Overhead Squat. As you can see, the weights go up.  If you are not capable of hitting the bigger – or middle, or even lower weights – think about scaling so the beginning portion – like the first 3 rounds – are tough but manageable.  This can be the first round with a dowel, the second with a naked bar, the third with a bar and 5# plates, the next with 10# plates, the final round with bar plus 15#.  Or you may pick a middle type weight to...Read more

The CFO Christmas Party is Saturday at 5:30pm.  There will be a white elephant for both kids and adults.  There will be Taco cart.   Please BYOB and an appetizer or dessert to share:) Dinner is $10 for adults $5 for kids and White Elephant is up to $25 for adults and $5-10 for kids. Please RSVP to we can plan. We’ll back squat on Monday, Snatch on Tuesday and I have a face melter for Wednesday. Workout of the Day Strength/Skill Back Squat Week 6 of 8 Build to a heavy set of 3 in 20 minutes Conditioning 3RFT 30 Hang Power Cleans 95/65 30 Burpees to 6″ TouchRead more