Our Fundraiser for the Family of Fallen SPD Officer Scott Hewell will take place on  Saturday September 13th, capsule 2 weeks from now. Registration online is open. The more people we have that can pre-register, cost the easier it will be to set up heat times. You will still be able to sign up the day of the event. We are also taking presales for  food. Big Vic’s BBQ will be selling pulled pork and brisket sandwiches with a green salad side for $10. They will be graciously donating a portion of the cost of every meal to the fundraiser.  Raffle tickets can be purchased for $1 each, sale 6 for $5 and 15 for $10. Items to be raffles will shown on Facebook this week. Registration for the fundraiser can be done HERE at the online store.   Workout of the Day Strength “Milo” 3 Power Cleans OTM for 10...Read more

Happy Labor Day! Only 1 class at 9am. [youtube https://www.youtube.com/watch?v=R0-xTcLg_ao?rel=0&w=560&h=315] Workout of the Day “Adrian” 7 RFT 3 Forward Rolls 5 Wall Climbs 7 Toes to Bar 9 Box Jumps 30/24Read more

9am Double Grace 60 Clean & Jerks 135#/95#   10am  Squat Clean HEAVY THEN Double GraceRead more

  Trying something different… We are looking for a FAST pull down under the bar. The lack of hook grip should create “smooth acceleration” during the pull. Not moving our feet allows us to pull down under the bar “immediately after or right before full extension”. FAST is key here. Watch the video. See what you think. [youtube https://www.youtube.com/watch?v=haekABSaYnI?rel=0&w=560&h=315]   Workout of the Day Strength/Skill No Hook, thumb No Feet Snatch Perform a Squat Snatch without using the hook grip or moving your feet.  Setup with your feet in your landing position. Work this drill for quality of movement Conditioning “Snake Bite” 21-15-9 Squat Snatch 95/65 Chest to Bar PullupRead more

Top in performers in each division of DBB: Sarah Sarah had the biggest overall improvement, and beating her previous time by 5:13 MINUTES!!!  Sarah was a pretty fit lady coming into this challenge, but I’m not sure she’s as awesome on the barbell as she in in other aspects, like bodyweight.  Well, she’s put in the work and is turning into a barbell warrior. Scaled Jake Jake improved his DBB by 3:59.  Jake is one of the most consistent athletes at CFO, working everyday to improve all aspects of his fitness.  It’s been exciting to watch him improve his mental game, getting tough and more enduring, ready to meet any challenge. Masters June June improve here DBB time by 1:56.  June attacks her work like a smart athletes.  She competes regularly and isn’t flashy, just chugs away and does the work fast. I’ve observed June working some 10×10 squat sets...Read more