It is the 5th Annual Franniversary on Saturday and we have 40 teams competing this year. On top of our Cash Prizes for first place in each division, visit this we have awesome bags filled with items from Grit Gear, nurse Alldrin Brothers and Europa Sports.  Both Grit Gear and Alldrin Brothers will have a booth at the competition so make sure you check them out! Athlete check in opens at 7am. Judges will need to be at the gym by 7:30 for a briefing. Athlete briefing is is at 8am and the first heat starts at 8:30am. Volunteers can be at the gym between 7-7:30am. We have tshirts for you:)  No classes tomorrow but we would love to have as many spectators as possible to come cheer on our Athletes.  There will be no Open Gym on Sunday and Monday morning will be the first All Access 30 minute cardio...Read more

Hey Folks! Ready for the Finals? RX 60 Calorie Row 50 Bar Facing Burpees 40 Deadlifts 225/155 30 Handstand Pushups (hands on 35# plates, medicine abmat for the noggin) 20 Cleans any style 225/155 10 MU Split anyway you like, MUST double hi-five 20 Min Cap Scaled 60 Calorie Row 50 Bar Facing Burpees 40 Deadlifts 185/115 30 Bar Facing Burpees 20 Cleans any style 185/115 10 Bar Facing Burpees Split anyway you like, MUST double hi-five 20 Min Cap   $40 Preorder – get comfy and cozy with CFO Gear!   Workout of the Day 30m AMRAP Row 300m/250m Run Parking LotRead more

Back by popular demand…well, # I don’t know about popular, but people seemed to enjoy the format…is a FGB style workout. We will continue to work with our new and “odd” implements – the axle bar, for thrusters this time, and more ball slamming.  Remember, the slam ball is done correctly when you catch it on the bounce.  The ball does not bounce too high, so you really have to get down quick, scoop it up, and go again. Are we going to “no rep” you for not catching on the bounce?  No.  Not yet anyway.  But if you are picking the ball up and just dropping it from overhead, understand you are only doing half the movement. Workout of the Day 5 Rounds for Reps 40 Seconds of work at each station – 20 seconds to rest/transition Axle Bar Thrusters Men – Bar plus 25s, Ladies – Bar plus...Read more

Don’t forget to check out the Events page on Facebook! Ladies Bunco and the Christmas Party are coming up in December. I need head counts for both. Both involve White elephant gifts too so get shopping! Workout of the Day Skill OTM 10 Pull/Push 5 Pullups and 5 Dips on the minute for 10 minutes Conditioning AMRAP 20 1 Deadlift 185/115 1 Pushup 2 Deadlift 185/115 2 Pushups Go up by 1 each round.  Read more

This is probably the ultimate CrossFit video – it has clean and jerks, prostate t shirts, patient medicine balls, patient trash talk, feats of strength and competitive exercise.  Mandelbaum! Mandelbaum! Mandelbaum! Workout of the Day Gymnastics Strength/Skill OTM 10 Handstand Practice 30 Seconds Work/30 Seconds Rest Conditioning 3 RFT 90 Doubleunders 30 Power Snatch 75/55 15 minute cap Sub Singles 2 for 1Read more