Good Luck to Micayla and Jake who are headed off to their Level 1 Seminar this weekend. Have fun guys! Workout of the Day There is a 20  minute clock : From 0:00-4:00 you will perform 100 pullups If you complete 100 pull-ups your time is your score. If you do not complete them your score is reps completed. Scaled: 100 Kettlebell Swings  Rest 1 minute From 5:00 to 9:00 you will perform 80 Wallball Shots 20/14 If you complete 80 wall ball shots your time is your score. If you do not complete them your score is reps completed. Rest 1 minute From 10:00 to 14:00 you will perform 60 Burpee Box Jump 20 inch If you complete 60 Burpee Box Jump Overs your time is your score. If you do not complete them your score is reps completed. Rest 1 minute From 15:00 to 19:00 you will perform 40 Clean...Read more

Pushup challenge starts Monday. $15 buy-in – cash prize for the top Athlete at the end. Sign up sheet is on the counter alongside the sign up sheet for the Body Fat Testing. Spots are filling up. Perfect preview of your contents before the Paleo-ish challenge starts in February. Body Fat Test is $49 for first timers and $39 for the retest. Workout of the Day Strength/Skill Bear Complex Take 20 minutes to build to a heavy Bear Complex.  A Bear Complex is: Clean, for sale Front Squat, Jerk – Rack to Back, Back Squat, Behind the Neck Shoulder to Overhead.  You may use different variations to speed up the process.  For example, you may Squat Clean into Thruster, rack on the back, and perform a Back Squat into a Thruster.  A Back Squat into a Thruster is also called a Rack Thruster. Conditioning 3 RFT 25 Thrusters 95/65 25...Read more

Many of you have embarked on some type of nutrition challenge and for that I commend you.  I am in the same boat.  We have decided to take our lives back from the sweets and treats – and the ensuing afternoon insulin hangover or bloat that they produce. But after a day or 2, approved we realize it isn’t that simple. My first piece of advice to all you nutrition warriors: Be prepared! Shop, do meal prep, pack your lunch.  Do everything you can to avoid the deviation, or temptation, to break from your new plan, especially this early. Second, find support. Sarah has started an awesome “Getting Dirty with the Whole30” Facebook page.  Like this page, and see what other CFO athletes are doing to take positive control of their nutrition.  Planning meal ideas, support, questions, it’s all there. Finally, know you are not alone, and your experience is...Read more

We did a version of this WOD a couple of weeks ago, but it was only 5 rounds.  I screwed up the run – some classes ran to a 200m point, # some ran the lot – and the lot is probably 160m, depending on how you run it. If you are scaling the pull-ups, either use banded or body pulls.  No jumping pull-ups here – your legs will get plenty of work with all the running and jumping. Workout of the Day AMRAP 15 Run Parking Lot 10 Chest to Bar Pullups 12 Box Jumps 24/20Read more

In case you haven’t noticed, adiposity I have been posting “Open Prep” workouts on the whiteboard.  There are 4 right now and I will continue to change them out every 3 days of so, always keeping 4 on the board. These workouts are meant to be done in addition to the work that we do in class.  Some may be better off done in separate sessions, some may work well as a warm up or cash out. The Prep WODs will give you a chance to work movements, or aspects of movements that will come up in the Open.  We will not be using the barbell for these Prep WODs, at least, not yet.  These is plenty of time to work on the barbell in class, and the focus will be getting you moving as efficiently as you can while breathing well and repeating movements. Often times, there will be...Read more