Observable, treat measurable and repeatable.  CrossFit Open repeat WODs may not seem original or as creative, but the improvements we have seen over CFO athletes has been out-freaking-standing!  Huge PRs!  If you PR’ed 14.2/15.2, please post your improvement to the comments section. And something that shouldn’t need to be said, but I am saying anyway: there is no reason, ever, to disparage someones score.  If someone did not meet your expectations, and you have something to say about it, you should probably say something encouraging and cheer on their progress, or find something good to focus on.  It’s about being a good athlete, teammate and in the end, person. A note on the Press Complex: We often use progressive overloads, starting at a light weight and consistently building over time, to develop strength.  For the current Press Complex – 2 Shoulder Press, 1 Push Press followed by a 3 second...Read more

On Saturday we will be completing 15.2 as a gym. Some Athletes tackled it Friday, more about and those with great weekend plans got it done Thursday night. There are five weeks to the Open, so after this weekend there will be three left. This means the rest of the Saturdays are dedicated to the Open WOD.  If you are not competing in the Open, but want a good workout…COME ON IN! If you want to judge, cheer and just have plain old fun…COME ON IN! If you want to bring a friend…I would wait until April or ask Alison when is the best day to do that.  Workout of the Day Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats (95 lb / 65 lb.)    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats (95...Read more

We will be doing scaled versions of this tomorrow. If you have done this last year, treatment we have your scorecard in case you don’t have it written down.  Workout of the Day Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats (95 lb / 65 lb.)    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats (95 lb / 65 lb.)    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    14 overhead squats (95 lb / 65 lb.)    14 chest-to-bar pull-upsRead more

And now for something completely different…the Hang Split Clean.  Many of you may have split your legs as a normal reaction during the Clean.  Now we are going to require you to do so – and we are going to require your to alternate legs on each rep.  Rep 1 your left leg comes forward, view rep 2 your right leg comes forward, stuff etc.  You must return your legs underneath your body, just like a normal Clean, after each rep.  If you feel like a bit of a motor moron – that’s ok.  We tested this with the coaches a couple Saturdays ago – Chris and  Sarah looked awesome.  The rest of us looked like the rejects from the Rocketttes. Basically, you are going to split your legs just like Jonathan does in the video (he’s a buddy of mine from up in Redding).  Only differences, you don’t have...Read more

WHO’S WHO at CFO By Denny Ferreira We all have the physical ability, healing day in and day out, erectile to provide influence, purpose and meaning to those that we interact with. Be it through the generosity of a helping hand, paying someone a nice compliment or just a smile. We have the physical ability to truly do good for our friends and even our foes. Now ask yourself, do you or can you, create that same response through your shear willingness to live? Do you radiate life? Is your pure willingness to fight or start over, no matter how meek or grim the circumstances may be, strong enough to create influence, purpose and meaning within others? Have I personally witnessed this? Almost every Tuesday and Wednesday night coaching the 6:30 class! You damn near need a medal of honor to work out, or even coach, the amazing stories that...Read more