I didn’t do a strategy for 22.1, because honestly, you could either do the wall walks well, could get over the box smooth, and that was all that really mattered.  There were some tactical considerations, but you were either prepared and could go fast or not.  I think the lack of strategic aspects in the workout really showed that repeats didn’t really show a huge improvement. The best increases we saw were 20 reps or so, and more prevalent were 3-8 rep improvements on re-do. 22.2 is pretty similar. Lots of hinging. You might get dizzy. You will need to go faster than you want, it will start to hurt, and you will need to hold pace. I am pleased with the burpee standard, because it’s not ticky tack.  Lie down. Get up. Get over the bar.  I have very little to say here, because the variance allowed for the...Read more

The Open is almost upon us!  In 2 weeks (less actually) we will start the CrossFit Games season with 3 workouts.  Each week, a workout will be announced at 12p on Thursday, and scores must be submitted by 5p on Monday. We will post the workout for competition on Friday and Saturday. Preparation If you are concerned about preparing for the Open, don’t be! If you have been coming to CFO for more than 6 months, you are probably prepared for the Open.  Do the workouts, try your best and have fun!  This post is geared to the folks that may be done the Open before, and are looking to squeeze the last bits of juice out of the fitness orange. If you are completing the daily workouts, I highly suggest you supplement with the posted accessory/skill workouts.  I post 2 of these every week, and I will add a...Read more

These thoughts did not stem from a certain incident. Sometimes there are incidents and we (CFO)have to manage them, but don’t need to call people out on the WWW. So we wait a few days, maybe even a week or two, before we have a thoughtful, mindful post. This is not that. That being said, maybe you glean something from this gem that you find is about you. But I (Alison) am not pointing the finger. My car ride in to work today had me thinking about the workout on the board. Burpees. Lots of them. Different styles – plain Jane and complicated to boot. My thoughts were – will people come to this? Is this a workout they can decide to do at home? Is this a workout they can decide to skip? It’s just burpees, do I need to sign up for a class and show up? Yes-...Read more

Click HERE for Tickets to Holiday PartyRead more

Our Barbells for Boobs Fundraiser will be taking place on Saturday. There will be a raffle for prizes, including a B4B branded Yeti and mobility item. Raffle tickets will be $1 each or 14 for $10. Our Row-a-thon will be earning meters through rowing and side events. You can earn meters throughout this week for wearing pink or any other way you can support Breast Cancer Awareness Month. 10m for every item worn. You can wear the same thing EVERY day and earn points EVERY day. Just please wash your clothes at the end of the day. No points for stinkiness:) Row as many meters as you can within the 2 hours time frame. When not rowing, perform the following movements, if possible:AMRAP 90 secMax Muscle Ups (30m) or Burpee Pullups(15m)Wall Ball Shots(10m)Max Jump Rope: Double Under (3m) Single (1m)Max DB Snatch 70/50 (20m) 50/35 (15m) 35/20 (10m)Burpee to Wall...Read more