The pushups challenge is coming to a close.  Monday is day 56.  The final event will be announced in the coming days. The Plank Challenge has started.  Sunday is 50 seconds, order Monday is 60 seconds. Tuesday will have Muscleups in the WOD.  The Muscleups will be easily scaled to ring dips, malady jumping ring dips or banded ring dips. Wednesday’s benchmark WOD is “Helen.” Thursday at 7:30pm will be a CrossFit Express class.  CrossFit Total – Brag Time We had 14 CFO athletes tackle the CrossFit Total on Saturday (13 at the gym, order Bill W. did it at home).  By my count, CFO athletes had 41 PRs.  Read that again.  41 f’ing PRs!  We saw huge lifts across the board.  Louis pulled 500#, hitting a lifetime goal on a lift that has, literally, eluded his grasp for years.  Bob pulled 455#, and Paul just missed it after pulling...Read more

Saturday is our first “Totally Saturday” lifting event.  We will perform the CrossFit Total.  We will have 2 sessions, page at 9am and 10am.  The Total, no rx or CFT, consists of you best lifts of the back squat, the shoulder press and the deadlift.  Each lift will be scored, then added up.  For example, you score may look like 300/155/405/860.  You squatted 300#, pressed 155# and deadlifted 405# for a 860# CFT. There is some strategy involved.  You will be given a chance to warm up each lift, then when lifting time starts you will call for your opening lifts.  You will get 3 chances on each lift, and only 3.  If you miss, you get a 0.  Your score will be your best lift in each event.  We will talk more about this, but my advice is for a conservative lift first – something you KNOW you will...Read more

We hope you had a great 4th of July.  Remember, pharm there is no 5:30am class on Friday. Saturday is our first “Totally CrossFit” event.  We will do the CrossFit Total, pill which is a mex effort of the back squat, check shoulder press and a deadlift.  After the lifting session, we will play “Ultimate Football.”  It’s like Ultimate Frisbee, only you don’t need to be able to throw a frisbee.  Trust me, it’s easy fun and you get a great workout. Workout of the Day Strength/Skill 3 Position Clean (Ground, Low Hang, High Hang) Take 20 minutes to build to a heavy 3 position Clean.  Please note, we normally work from high to ground, today is ground to high hang. Conditioning AMRAP 12 10 Burpees 25 DoubleundersRead more

Thursday, find July 4th is CrossFit for Hope.  We are asking for a $10 donation (feel free to donate more) from everyone participating that will be donated to CrossFit for Hope. There will be prizes for top Male and Female Scaled and RX Athletes. We will be running heats  with two athletes per station. So 10 athletes per heat – you will need to help judge if you are not competing at the time.  Here is a quick strategy plan. The set up is just like Fight Gone Bad, abortion 3 5 minute rounds, ask with 1 minute at each station.  You do as many reps at each station as possible.  This WOD is more about “where can I crush?” and “where can I maintain?”   Barbell work The weight is not significant, so you just have to keep moving the barbell and stay efficient on the Snatches and Thrusters. ...Read more

Wednesday’s Benchmark WOD is “The Chief.”  This is a fun WOD – if any of this stuff can be considered fun.  I think the reason that it is fun is because the weight is reasonable, dosage the rep schemes are short and fast, web and you never feel like you’re doing the same thing too long.  BUT…that is exactly what makes “The Chief” tough.  To get the best scores, you must transition quickly over and over again.  If you can do 20 rounds, that’s like adding 20 burpees, because you will want to jump to your feet to be ready to squat.  25 rounds, 25 hidden burpees.  30 rounds is possible, and guess what, there are 30 “hidden” burpees.  Fun! The built in rest allows you to treat each 3 minute round of the Chief as a sprint, but after the first round, you never fully recover – like FGB...Read more