Remember, more about the CrossFit Games Open 14.1 drops at 5pm, pill and we will do a test run at the 6:30pm class.  That doesn’t mean you have to do the WOD: we’ll be working out proper warm up and prep, drugs pacing, strategy and transition plan to give you the best information possible. If you do test the WOD, I highly suggest you do the pull-up strength work (unless pullups are a major factor in 14.1).  You will need pullups later in the Open, and you can never be too good at pulling your body weight. I highly recommend working strict pullups if possible.  First, this will develop strength.  Second, strict pullups are MUCH LESS brutal on your poor little hands.   Workout of the Day Strength/Skill Chest to Bar Pullups 5 C2B OTM for 10 minutes If you cannot do C2B, do pullups.  If you can’t do pullups,...Read more

Some of my favorite stories in CrossFit are the use of fitness in the betterment of peoples live. Jaydeen is a new athlete at CFO, information pills starting in the last 2 months.  She went skiing this weekend and realized she could ski longer than she ever had been able to before. I got this text message from Trevor a couple of weeks ago: “I’ve worked construction for over 15 years.  I can’t even the difference has made in my day to day work performance.  It’s drastic.” Finally, drug Bob W shared a story with me during hunting season when Bob and his hunting buddy had to pull a boat through mud.  Bob and his buddy are both former college football players – tough, strong guys.  Bob does CrossFit, his buddy doesn’t.  As the boat got stuck, Bob was the only one strong enough and flexible enough to pull the...Read more

Ok…one last thought on the Open. The best moments come from being together, store pushing past our limits, approved and cheering each other on.  If you are on the fence, stuff for this reason alone, you should sign up. Watching Denny and Trevor fight for each muscle up on 13.3, Vanessa and Sandy fight for reps on 13.2, watching Don and Lou coach (and lovingly bitch at) each other through 13.3, and watching and cheering PR after PR on the Burpee/Snatch Ladder of 13.1 are some of my favorite moments at CFO.  Ever. The workouts are hard.  The challenge is great.  But the camaraderie is what makes it special.  Please be a part of it. Workout of the Day Strength/Skill Thruster 4 OTM for 10 Use the rest of the minute to rest/recover.  If you were solid 2 weeks ago with this weight, consider a 5#-10# jump. Conditioning AMRAP 8...Read more

The first WOD of the Open, drug which will be referred to as “14.1” all over the world drops on us Thursday at 5pm.  We will do a run through on Thursday at 6:30pm. On Fridays throughout the Open, link each class will do the Open WOD. Please be prepared to judge/count reps for athletes if you are competing.   The big time run through of the WOD will be Saturday at 10am.  Saturday’s at 9am we will run partner/fun WODs, so if you just did the Open WOD on Friday, you can exercise without the pressure of going against Froning and Briggs.  I’m kidding.  Kind of. If you are planning on workout out on Friday’s but not doing the Open, and hitting it Saturday, I will have a prep WOD for you. We will continue to have Open gym on Sunday’s from 1-3p.  If you plan on doing the...Read more

Brian has a double couplet planned for the 10am WOD. At 9am we will be doing the baseline redo of the Paleo Zone Challenge. Make sure to check your books…even if you are not doing the challenge but did it before it is a good test. 5 minutes to establish a 2RM on the Hang Clean THEN 10 min AMRAP  10 pushups 15 Kettlebell Swings 20 Squats   10am 15 min to Snatch AMRAP 7  5 Squat Snatch 135/85 5 Muscle Up Rest 5 Min AMRAP 7 WallBalls At the top of every minute do 5 Deadlifts 225/155 Rest 3 min AMRAP3 BurpeesRead more