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

A few months ago some of our masters (35 and over) participated in the Masters Functional Fitness League. We had a few others join us for the swim WOD at the high school. This online team competition brought together over 1500 Masters Athletes all over the world. Though Athletes sign up individually, for sale they are added to the team of their region. Prizes are given to team and individuals and they are impressive. We know because we have a Prize winner in our midst! Robin received her swag bag last week and we asked her to bring it in to show us.  The October 2014 Competition began on the 27th. There are 8 WOD’s to be completed. There is no penalty for not being able to complete the WOD’s so a lot of the pressure is taken off which allows more room for fun. The WOD’s this time are...Read more

On Monday, try we will be re-testing the 3RM Snatch/Burpee WOD.  The way the test works is: with a 5 minute cap, # approved you will attempt a 3 RM, click Touch and Go Snatch.  You may rest overhead or in the hang, but you may not rest the bar on the ground.  For the Snatch, any style is ok – Squat, Split or Power.  You may find you are able to catch in the power on rep 1, but you may be pulling your body into a squat by rep 3. When you complete your 3 Rep Snatch, you will spend the remainder of the 5 minutes getting in as many Burpees as possible.  More on that later. To score, you will combine the pounds lifted with the number of burpees completed.  For example, if you Snatch 150, then do 75 burpees, your score is 225. What happens if you...Read more