On Monday, sick we will Push Press for a 1RM.  I can’t recall ever doing this, information pills so I’m kind of geeked.  Further, sales we’ll work a Milo type program on the Push Press to improve strength and positioning. On Tuesday we’ll Squat, on Wednesday we’ll deadlift and on Thursday we’ll do a serious Snatch WOD. Friday is Halloween – we are thinking of only doing 1 WOD at 5pm (regular morning classes at 5:30a and 9a).  The WOD on Friday is Jonesworthy – it is no joke.  It’s a nasty, pretty big triplet of swings, pull-ups and squats.  I’m going to wear a superhero shirt then go trick or treating. Workout of the Day Strength/Skill Push Press Establish a 1RM in 20 minutes Conditioning Alternating Tabata – 8 Rounds 20 Seconds of DB or KB Push Press (45/35) 10 Seconds rest 20 Seconds of Chest to Bar Pullups...Read more

Tomorrow morning we will start with a Kid’s WOD at 8:30am. We are asking for $5 donations for all participants. Please arrive at 8:15am so we can be ready to go right at 8:30am. Adults class starts at 9am. We will be doing the HERO WOD Forrest with Maggie Snyder, try US Marine Corps. I (Alison) said last night that she is in the Army, but I would like to correct that…she is in the Marines (YUT).  (Can you hear Brian in the back of your mind?) We are asking for a minimum of $10 donation- all donations go directly to the Wounded Warrior Project. If there are many people, half of the class will start with the L-pullup and the other half will start with the 800m run. If you still have gas in the tank we will be doing a clean ladder. It will be similar to the...Read more

This Saturday is the Hero WOD with Maggie Snyder. You can check out the Facebook page dedicated to what she is undertaking. Big thanks to Lowell for hooking us up with friend and fellow US Army service member, pharm Maggie Snyder, page who will be coming to WOD with us on Saturday. In May of 2014 she decided to complete all 131 Hero WOD’s in one year, more about donating $10 to the Wounded Warrior Project each time. Minimum donation will be $10. The box is set up on the desk – if you can’t make it, but would like to donate it would be much appreciated. If you have friends from other gyms or anyone else who would like to participate, please bring them along! Also, Maggie will be bringing limited t-shirts for sale for $20…Bring your cash! All CFO items purchased will have 15% donated to the cause. On...Read more

The Scaled Movements/Weights for the Franniversary are listed below.  Again, this site not being able to perform any of these movements will not be a drop dead issue.  If you are worried about say, double unders, make sure your partner is good at them and lean on them.  Doubleunders are a higher skill movement, but with $250 on the line, the best scaled teams should be able to handle them.  Even if both members of your team struggle with DU, the way the event will be run, you will not get stuck for long on any one movement.  Just crush the other WODs!  Thruster 75/45 Kettlebell Swings 53/35 Deadlift 185/115 Burpee Doubleunders Hand Release Pushups Clean and Jerk 95/65 Snatch 95/65 Wallball Shot 20/14 Workout of the Day 3 RFT 400m Run 21 Sumo Deadlift High Pull 75/45 12 Bar Facing Burpees After the WOD, OTM for 10 1 L-Pullup,...Read more

These are the RX weight standards for the Franniversary.  All movements will be done for reps – so to do well, # you will have to do a lot.  Work will be split up anyway you choose – if you have a weakness, hospital your partner can save your bacon.  More info to come… Thruster 95/65 Pullups – any style as long as full extension at bottom and chin over bar is reached Clean and Jerk 135/83 Doubleunders Hand Release Pushups Deadlift 225/155 Handstand Pushups Snatch 135/83 Wallball Shots 20/14 Scaled Division movements are coming later this week!!! Workout of the Day Strength/Skill Back Squat, Heavy 3 Week 5 of 8,  add 5/10# to last weeks lift.  Use 7-8 sets to get to your weight.  Things should be feeling pretty heavy. Conditioning With a 5 minute cap 25 Front Squats 135/95 25 Toes to Bar 25 Front Squat Rest 2...Read more