We will begin week 2 of our strength progressions.  Instead of adding weight, pilule we will be adding a set.  We will be adding work, approved and trying to keep the rest low, so be prepared to move well and quickly. Workout of the Day Strength/Skill, Week 2 of 4 Deadlift 4 sets of 10 Some starting points were bodyweight or 50%-60% of 1RM.  You may add weight this week, but keep the rest short – in the 90 second range.  This is best done with a partner, loading and resting to warm up, then performing in a “you go, I go” manner until all reps and sets are complete. Conditioning “50 Nifty” 50 Burpees to Touch 50 Chest to Bar Pullups This is the same WOD as 2 weeks ago, except flipped.Read more

Cooler temperatures are upon us…that’s right consistent 90’s! Tomorrow will be much cooler than last Saturday…but let’s bring our “A” game anyway. At 9am and 10am For Time 8 Muscle Ups* 50 Box Jumps 20/16 8 Muscle Ups 35 Box Jumps 24/20 8 Muscle Ups  20 Box Jumps 30/24 *Subsitute 4 rds of 5 Pullups/5 Ring Dips for 8 muscle ups.Read more

The War on Your Legs will continue until fitness improves.  Thank You.  (We do it because we love you.)     Workout of the Day Strength/Skill, medications Week 1 of 4 Back Squat 3 sets of 10 Some starting points are bodyweight, stuff 50%-60% of 1RM. Conditioning 7RFT 10 Medicine Ball Cleans 20/14 10 Kettlebell Swings 53/35 14 minute capRead more

Tomorrow is Coach Micayla’s last day at CFO. It has been very fun to watch her grow as an Athlete. She always has a smile on her face, try a cheery attitude and a tenacious spirit when faced with a new challenge. We saw that this weekend in the Finals of the Women’s RX division when she was the last person to get to the muscle-ups and then blew through a few, sales even stringing two together right before time expired.  We will miss you dearly McKilla – CFO was and always is your CrossFit home.  In honor of Micayla we have chosen a WOD in her name. She always asks Brian for a partner WOD so here we go! If there is an uneven number of people we can have a group of 3 or the single person will note the time it took to do the first round...Read more

So, tadalafil we are Shoulder Pressing in the strength portion.  The reps are relatively light, visit but there are a lot of them.  For the set of 10, I recommend starting at 50% of body weight.  Ladies may be a little lighter than this.  I would guess for week 1, we will have a lot of men pressing 95-115 and a lot of ladies pressing 55-65. Keep the rest short on these sets, at 90 seconds at the most.  The most fun way to accomplish this is by partnering up and using a you go/I go method. Finally, if you are deep in a set and you begin to fail, finish that set by push pressing.  If you are push pressing more than 2 reps, you should probably lower the weight. Workout of the Day Strength/Skill, Week 1 of 4 Shoulder Press 3 sets of 10 Conditioning 5 RFT 20...Read more