We will be doing scaled versions of this tomorrow. If you have done this last year, treatment we have your scorecard in case you don’t have it written down.  Workout of the Day Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats (95 lb /...Read More

And now for something completely different…the Hang Split Clean.  Many of you may have split your legs as a normal reaction during the Clean.  Now we are going to require you to do so – and we are going to require your to alternate legs on each rep.  Rep 1 your left leg comes forward,...Read More

WHO’S WHO at CFO By Denny Ferreira We all have the physical ability, healing day in and day out, erectile to provide influence, purpose and meaning to those that we interact with. Be it through the generosity of a helping hand, paying someone a nice compliment or just a smile. We have the physical ability...Read More

Some thoughts on both parts of todays work. We will be doing the Back Squat piece for at least 5 more weeks, medical and at 30 or so possible heavy, price working reps each session, it’s worth talking about.  To Back Squat 5 heavy reps in the short time we allocate, you need to have...Read More

I just have time for a quick post tonight.  Folks have done a great job on 15.1, recipe literally hanging tough on Toes to Bar, visit this site and making some big lifts.  Great work – more on that tomorrow. We are beginning a new Press Complex on Monday – it is simple, but should...Read More

Quick confession – of all the CrossFit movements, online I felt like the one we were least likely to see in bunches WOD 1 was…Toes to Bar. Well, # sorry.  Instead you got a Toe to Bar WODs. There are a lot of great prep resources out there, check them out if you need to...Read More

15.1 has been announced it it looks like a fun one.  It is a little on the light side, stomach but that does to mean it should be taken lightly.  You may be inclined to rip off 15 straight Toes to Bar, page but I would highly advise against it.  Toes to Bar should likely...Read More

You may have noticed coaches are no longer recommending substitutions for Doubleunders.  That is because we are not.  For many of you, diagnosis the struggle for DU is real.  But we want you to understand the effort required to make the jump from singles to doubles is great. So you have to do them.  In...Read More

Extending tshirt preorder sales until Friday – Don’t be that person who wants one when they are all gone!! You must pay by Friday in order to get this price and guarantee your tshirt. Mens in Red or Black, medicine Ladies vneck in black, thumb lush (raspberry) or teal! $20 plus tax  Workout of the...Read More

The CrossFit Open first WOD, stuff 15.1, tadalafil will be announced Thursday night at 5pm.  I have ever intention of programming it as the WOD for both Friday and Saturday.  We will have to play it by ear, because we literally have no idea what will be thrown at us.  Be fit, be hydrated and...Read More