Hi there, visit this Coach Sarah here…Some of you may not know Sofia W. She came in like a ninja and just started crushing weights and motoring through workouts.  This strong mama primarily attends the 9am class, but you better believe she has already put on her positive pants by that morning hour- she is smiling, receptive and ready! She has been a member of our gym for a few months now- but her progress shows that of a seasoned CrossFitter.  It’s my personal belief that attitude is everything- and with Sofia’s positive, motivated and determined attitude, there’s no limits to her capabilities in this crazy, awesome fitness journey! Enjoy getting to know her better, I know I have. SPOTLIGHT ATHLETE at CFO: Sofia How were you introduced to CFO? When did you realize CrossFit was for you? I was introduced by my brother. The first time I tried it...Read more

It’s Columbus Day, pharmacy so we’re closed – just kidding – everything is normal.  CrossFit at 5:30a, order 9:00a, find 4:30, 5:30, 6:30p. Milo on Monday, Handstand work on Tuesday, and Push/Pull on Wednesday. Workout of the Day Strength/Skill “Milo” OTM 10 3 Hang Squat Clean into 2 Push Press Conditioning AMRAP 12  1 Thruster 75/55 1 Kettlebell Swing 53/35 Every round, the reps go up by 1.  So, 2/2, then 3/3, then 4/4…keep going up.  How high can you go??? At the beginning of each round, including the first round, perform 3 Bar Facing BurpeesRead more

7 RFT 7 Deadlifts 275/185 9 Handstand Pushups 35 Air SquatsRead more

For Thursday’s conditioning workout, help on the Shoulder Press, visit web the bar comes from the ground.  There should be NO HIP DRIVE.  We never do this at CFO – it’s always a shoulder to overhead, or push press, or split jerk – or some variant of going overhead with hip drive.  You may use your hips to return the bar to your shoulders, but you may not use that hip bump to return the bar overhead. Workout of the Day Gymnatstics Strength/Skill OTM 10 5 Strict Pullups 5 Dips Strength/Skill Back Squat In 15 minutes, build to a heavy set of 5 Conditioning Alternating Tabata 8 Rounds of: 20 seconds Shoulder Press 95/65 10 seconds Rest/Transition 20 seconds Doubleunder 10 seconds Rest/TransitionRead more

Wednesday’s workout comes, salve once again, sildenafil from CrossFit Linchpin.  It calls for 3 miles of running, which may be more than we do in a month at CFO.  So get your run on. It also calls for some heavy Thrusters.  Pat Sherwood, the mind behind Linchpin, said explicitly these are to be be thrusters, not jerks.  This may require more set up with the feet and a more powerful push as you drive from the bottom.  Workout of the Day 2 RFT Run TL Davis 2x 15 Squat Clean into Thruster 175/120Read more