PSYCH!  It’s freaking Disneyland!  Have a Corndog for crying out loud. Please post you favorite Disney treat to the FB page. It’s a little dark, order but we scored a corn dog later in the day! Workout of the Day Strength High Bar Back Squat 3 sets of 1, look 90% of 1RM     Metcon Ladder Up 8 1 Thruster 95/65 1 Kettlebell Swing 2 Thruster 2 KBS 3 Thruster… Keep going up, adding 1 rep each round.  How high can you go??? KBS weight: Go as heavy as possible while maintaining a tight middle.  Don’t be afraid to swing the 70 for the guys or the 53 for the ladies.Read more

Alison and I, view along with the Wesslings, approved took a road trip to LA to visit the Fitness Expo.  This was our first interaction with the greater “fitness” community.  The room was filled with body builders, sildenafil Zumba masters, supplement hawkers, pole dancers, sumo wrestlers, strong men and more.  It was a sight.   CrossFit had it’s own little corner with the “Battle of the Boxes” going on, which was a standard team affiliate competition.  The reason we traveled to SoCal was to take on the CrossFit Kids obstacle course.   The highlight of the event for me was meeting Jeff and Mikki Martin.  Alison got to meet them back in 2010 when she attended Kids Seminar. The Martin’s are one of the original affiliate owners, running Brand X in Ramona, CA.  The Martin’s created the CrossFit Kids program and are the originators of scaled versions of .com WODs. ...Read more

On Saturday Chance and Christine will be running the show as the Huberty’s and the Wesslings head to the Fitness Expo in LA for the CrossFit Kids event. Classes are at 9, link and the advanced WOD is at 10. Workout of the Day AMRAP 18 3/2 Wall Climbs 11 Box Jump and Overs 24/20 9 Deadlift 225/155 Advanced Class – 20min of Snatch practice before the WOD.  Read more

What Does the Early Arm Bend Do?  by Spencer Arnold.  If a coach has ever cued your arm bend, # you must read this!  Get Your Hands Out of Your Pockets from 70’s Big.  Don’t read this article unless you are prepared to get your motivation punched in the gut.   Workout of the Day   Strength Clean and Jerk 10 min to build to 80% of 1RM 5 minutes, on the minute, do 2 Clean and Jerks at 80% Immediately at the end of 5 minutes AMRAP 2 Clean and Jerks at 80% of 1RM Scoring for this: each clean is worth 1, each jerk is worth 1. So, if you make all the lifts in the 5 min OTM, that’s a total of 20.  In the AMRAP 2, you must follow your clean with a jerk, you can’t just keep cleaning. Your score is: the weight used and...Read more

So this Saturday 10am was a bit sparse. It was Brian, approved Alison & Denny. If you don’t know who Denny is, purchase the main qualities to point out are 100 watt smile, capsule most amazing positive attitude and a “never say die” spirit. We have known Denny for awhile, his wife, Ashly, was our first garage member. When he is not killing WOD’s in the gym, he does them at home in his own garage. Denny was kind enough to put pen to paper and share some thoughts with us. Thanks Denny! I have to ask, What is the most important part of your daily experience at CFO? Is it simply walking through the doors? You’re a success in my book already! Is it sitting on the floor and rolling out with a buddy or grabbing a band and stretching parts of your body you never ever thought to...Read more