The Open is over – so what now?  The goal is always to become more fit.  For many, treat the desire after the Open, when you have been breathing heavy, the urge is normally to want to lift heavy and get strong.  That is a great idea.  We will always provide cycles to focus on strength and the Olympic lifts.  I am working on a seminar or 2 and we will re-new our focus on the Snatch in the coming weeks. Of course, getting better at CrossFit isn’t quite so simple as “just get stronger.”  It helps, but you also need to focus on the 9 other physical skills, most likely with equal intensity as your quest for strength. Here’s my advice – you may think you are looking to get stronger, but what we all really want is to be better.  That means more durable, more skillful, and yes...Read more

As the Open has ended, # sale we have Robin C moving onto the Master’s Regional in the end of April!  Congrats to Robin for being one of the fittest athlete’s in the world for the second year in a row. Tomorrow, capsule I will have a post on a plan to get freakishly strong and durable in extra work.  The thing is, it’s simple stuff.  I’ll be talking about strengthening your core, weighted walks, and sled work. Workout of the Day Press Complex, Week 6 2 Shoulder Press plus 1 Push Press with a solid 3 second hold at the end Take 15 minutes to build to a heavy set. Conditioning AMRAP 15 3 Deadlift 225/155 Parking Lot Run 6 Deadlift  Parking Lot Run 9 Deadlift Parking Lot Run…etc After every round, the DL goes up by 3.Read more

We hope you’re looking forward to a week of training while the kids are on spring break.  Squat on Monday, page Press on Tuesday, classic conditioning WOD on Wednesday, Pullups/Dip on Thursday and Snatch on Friday. Workout of the Day Strength/Skill Back Squat, 5 rep work, Week 7 Take 20 minutes to build to a heavy set of 5.  Add 5-10# to last weeks total. Conditioning 5 Rounds for Reps 45 seconds of Pullups 15 seconds rest/transition 45 seconds of Box Jumps 24/20 15 seconds rest/transition It’s a 10 minute workout, with plenty of built in rest. Read more

We hope you all have a very Happy Easter!  CFO will be closed on Sunday.  Saturday is back to the “normal” grind – 9a and 10a Advanced. Workout of the Day Handstand Practice AMRAP 7 7 Toes to Bar 7 Handstand Pushups Rest 3 AMRAP 7 7 Box Jump Overs 24/20 7 Push Press 95/65 At 10a AMRAP 7 7 Toes to Bar 7 Handstand Pushups Rest 3 AMRAP 7 7 Box Jump Overs 24/20 7 Shoulder to Overhead 135/95 Rest 3 AMRAP 7 7 Squat Clean 135/95 7 Bar Facing BurpeesRead more

Sorry for the late post.  I am still licking my wounds from Chris kicking my butt on that WOD from yesterday. Here’s the deal for the Snatch WOD – it’s 10 sets of 20 DU and 1 Snatch for load.  You will have the entire minute to make the lift, dosage meaning in that minute, you do the DU, then you get as many attempts as you need to make a lift.  If you make it, rest. On the other minute, you get to rest and load your bar with more weight. Workout of the Day Strength/Skill OTM 12 Even 6 Pullups – Strict Odd 6/3 Dips(Rings or Matador) Then At the top of each 2 minutes, for 20 minutes 20 Doubleunders (or 7 attempts) 1 Snatch Rest the remainder of the 2 minute period. For your score, mark your total weight lifted and your best liftRead more