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

Bench Press time baby!  We’ll hit the CFO weight room at 10am – if you trained at 9am, ambulance you are welcome to join the fun.  If you are training at 10, be ready for thruster/chest to bar after. Workout of the Day 30-20-10 Thruster 95/65 Chest to Bar PullupRead more

On Saturday October 25th we will be doing a Hero WOD with Maggie Snyder. From Memorial Day of 2014 to Memorial Day of 2015 she will be completing 127 HERO WODS in hopes to raise $10, more about 000 for donation to the Wounded Warrior Project. We will be doing “Forrest” that day. You can ABSOLUTELY scale this WOD. There is a box on the counter to start donating! Fill it up! “Forrest” 3 Rounds for Time 20 L-pullups 30 Toes to Bar 40 Burpees Run 800 M Workout of the Day 21-15-9 Snatch 95/65 Handstand Pushup (sub 7/5/3 on Wall Climbs) 15 minute cap  Build to a max effort Snatch in the remaining time of class.  40 BurpeeRead more

We have done Thursday’s WOD at CFO before – we did it on the day we moved into our current facility.  But there is now a twist.  Instead of just trying to hang on, cure the WOD adds work late.  So, recipe like life, the reward for hard work is more work. There are 2 weight options – only try 185/115 if you have done it before and hit 10 rounds.  If you do not hit 6 rounds, you must drop the weight by 20# and start over after a 3 minute rest. If at any time you feel shame for not using enough weight, be aware Froning got 20 plus rounds of Macho Man at 225.  There is always someone better, using more weight.  And that’s ok.  Do your best, move well and work your ass off.  Workout of the Day “Macho Man” OTM for as long as possible...Read more

I posted on Facebook yesterday, web but I want to have a bench pressing session on Saturday.  We’ll go at 10, view which should allow the 9am folks to cool down after their WOD by whacking their pecs and the 10am folks to get started by getting their swole on. As I asked before, # buy 2 additional benches would be great – I think BMB has a line on 2, but just in case, if you have a bench from your old bodybuilding days (you know who you are) if we could borrow it for a lifting session, that would be amazing.  Please let me know in comments on FB. Feeling Nostalgic – Check out Ashly working on her Double Unders!! Workout of the Day Strength/Skill Deadlift, Heavy set of 5 Add 10# to last weeks lift Conditioning AMRAP 12 4 DB Push Press, Left Arm, 45/35 4 DB...Read more