I know there has been some discussion about what we are doing today.  “Grace” is: For Time 30 Clean & Jerks 135/95 “Heavy Grace” is…What? There is no such thing as “Heavy Grace.” Maybe you consider the 2008 CrossFit Games 30 squat clean and jerks 155/100 as “Heavy Grace.” Many CrossFit gyms have called different versions of “Heavy Grace.” BUT if crossfit.com hasn’t named it, it ain’t “Heavy Grace.”  What we are going to do is 30 heavy Clean & Jerks. I am not going to set an RX designated weight. But the number I would shoot for is 225/155. This is an extreme number and it should challenge you from the first rep onward. You will need to pick YOUR  heavy Grace weight. I would recommend 70% of your 1RM Clean & Jerk. If you did the on the 20 second work last week, use the same weight, but...Read more

So, purchase Alison suggested the benchmark girl “Annie” this week.  It’s a great workout, online but with the level of fitness at CFO, for sale Annie, even if done at face melting intensity, is basically a cash out.  So I’ve made some additions. There is an option for GHD Annie – it is not 1 for 1.  150 GHD sit-ups is a great idea – if you want to be bed ridden for 5-7 days.  If you want to try GHD Annie, do 10 reps each time on the GHD.  So, 50 DU, 10 GHD, 40 DU, 10 GHD… If 30 T2B is easy for you, sub 10 Muscle Ups. On the GHD front – they are quite difficult to program for the gym in workouts.  First, it is a safety issue to get in and out of the thing, especially when tired.  Second, we only have 2 of them,...Read more

Are you having fun yet? This will be a fun little split WOD for you.  Want to help us raise some $$ with a FUN 2 person team competition? Teams can be Scaled (Male/Male, drug Female/Female or COED) or RX (Male/Male, sale Female/Female). The cost is $99 per team and the proceeds will be going to a Breast Cancer Charity. The date for this event is Saturday November 12th. 2016 Workouts for WOW4BC Weights  Men’s RX/Men’s scaled-Women’s RX/Women’s scaled WOD 1 & 2 Max Hang Clean 4 min then… 2 min max double unders/singles-scaled ( combined only one athlete working at a time ) WOD 3 & 4 AMRAP (for each)  5 min cap  Weight for bar movements 95/65/45 lbs 25 SDLHP, 25 Back Squats, 25 Burpees Over Bar  Simultaneous Row for Cals (from the beginning)  One athlete rows while the other does the movements, switch out when needed WOD 5 6...Read more

Day 2 of FUN!  Workout of the Day 400m Run 21 Deadlift 225/155 400m Run 18 Deadlift 400m Run 15 Deadlift 400m Run 12 DeadliftRead more

We are going to do some fun workouts this week. We won’t do any programmed strength training. Just FUN CrossFit style workouts. I am going to warn you, prostate we have obnoxiously Heavy Grace later on this week. Think about using the weight you used in the every 20 seconds workout for 30 reps for time. Workout of the Day Option: If you think you will do 20 rounds of “Cindy”, sildenafil do “Mary” “Cindy” AMRAP20 5 Pullups 10 Pushups 15 Air Squats OR “Mary” 5 Handstand Pushups 10 Pistols 15 PullupsRead more