Over the next 3 days, mind I’ll be posting 3 skill warms ups.  These are relatively simple, # order CrossFit centric warmups that will develop higher level CrossFit skills.  These can be done everyday before the work.  I got the basics of these from CJ Martin’s Invictus Competition programming.  They are meant to be done before the daily work.  They warm ups should take no more than 10 minutes.  They are not for time, website but move with a purpose.  There are high and low numbers for the warm up – don’t feel compelled to always hit the high number.  Focus on good, crisp movement.  Speed will come with practice. Feel free to scale these skill warmups as needed.  It is your warm up, so make it suit you.  Each warmup will be given a letter, A, B or C.  Sometimes the warm up will correspond with the workout, other...Read more

We are in the final week of the Lurong Challenge.  We will re-test the burpee/KB WOD on Monday and the Hang Clean/Sprint WOD on Wednesday. Alison will be taping this week as long as classes are not ongoing.  We will be available for last minute taping on Sunday at CFO. On Sunday, decease Coach Schmitz will be at CFO for the Olympic lifting seminar.  Come in ready to lift if you are signed up! Next week, # we will hold a Lurong Challenge review.  I would like to have an information sharing where we can discuss experiences, successes, weak moments and more.  It’s been a decent challenge, but we want to talk about what went well and what could be improved.  I’m hoping to do this in the middle of next week (Tues or Wed, 7:30p). Lifts for this week are: Squats Mon, Clean Wed, Snatch Fri.  We’ll do a...Read more

Saturday morning will be a normal day…woohoo!!! Hope you got rid of all of your Halloween candy. 9am will be doing a modified version of the WOD below with pushups.   10Minutes 21 Cleans 165/115 9 Handstand Pushups 15 Cleans 185/125 15 Handstand Pushups 9 Cleans 205/135 21 Handstand Pushups THEN As Many Cleans225/155  in the remaining time.Read more

At 5:30am, medications you may re-do Lurong 1, or Lurong 8, or whatever you call it.  If I never have to look at this WOD again, I’ll be cool with that.  And that’s not because Alison beat me in it… There is an option today based on your ability to Snatch.  Either way, these are not light weights.  Scale the weight according to ability level. Workout of the Day Strength/Skill Snatch for 15 minutes to warm up Conditioning If you can Snatch Over 200/135 7 RFT 35 Doubleunders 1 Snatch 185/115 If you cannot Snatch Over 200/135 7 RFT 35 Doubleunders 3 Snatch 135/85Read more

There are no evening classes on Thursday.  There WILL be classes at 5:30am, hospital 9am and 11am.  Happy Halloween! Regular classes resume Friday  at 5:30am. Crossfit Kids Classes will be combined for the Kids and Teens Halloween Party. 4-4:45pm wearing costumes for games and mini WOD’s.  Workout of the Day 30 Muscleups for time If you cannot do Muscleups, information pills do 30 Burpee Pullups Once you complete the WOD, and catch your breath, do TL Davis Loop x 2Read more