On Monday, sick we will Push Press for a 1RM.  I can’t recall ever doing this, information pills so I’m kind of geeked.  Further, sales we’ll work a Milo type program on the Push Press to improve strength and positioning. On Tuesday we’ll Squat, on Wednesday we’ll deadlift and on Thursday we’ll do a serious...Read More

Tomorrow morning we will start with a Kid’s WOD at 8:30am. We are asking for $5 donations for all participants. Please arrive at 8:15am so we can be ready to go right at 8:30am. Adults class starts at 9am. We will be doing the HERO WOD Forrest with Maggie Snyder, try US Marine Corps. I...Read More

This Saturday is the Hero WOD with Maggie Snyder. You can check out the Facebook page dedicated to what she is undertaking. Big thanks to Lowell for hooking us up with friend and fellow US Army service member, pharm Maggie Snyder, page who will be coming to WOD with us on Saturday. In May of...Read More

The Scaled Movements/Weights for the Franniversary are listed below.  Again, this site not being able to perform any of these movements will not be a drop dead issue.  If you are worried about say, double unders, make sure your partner is good at them and lean on them.  Doubleunders are a higher skill movement, but...Read More

These are the RX weight standards for the Franniversary.  All movements will be done for reps – so to do well, # you will have to do a lot.  Work will be split up anyway you choose – if you have a weakness, hospital your partner can save your bacon.  More info to come… Thruster...Read More

A few months ago some of our masters (35 and over) participated in the Masters Functional Fitness League. We had a few others join us for the swim WOD at the high school. This online team competition brought together over 1500 Masters Athletes all over the world. Though Athletes sign up individually, for sale they...Read More

On Monday, try we will be re-testing the 3RM Snatch/Burpee WOD.  The way the test works is: with a 5 minute cap, # approved you will attempt a 3 RM, click Touch and Go Snatch.  You may rest overhead or in the hang, but you may not rest the bar on the ground.  For the Snatch,...Read More

Bench Press time baby!  We’ll hit the CFO weight room at 10am – if you trained at 9am, ambulance you are welcome to join the fun.  If you are training at 10, be ready for thruster/chest to bar after. Workout of the Day 30-20-10 Thruster 95/65 Chest to Bar PullupRead More

On Saturday October 25th we will be doing a Hero WOD with Maggie Snyder. From Memorial Day of 2014 to Memorial Day of 2015 she will be completing 127 HERO WODS in hopes to raise $10, more about 000 for donation to the Wounded Warrior Project. We will be doing “Forrest” that day. You can...Read More

We have done Thursday’s WOD at CFO before – we did it on the day we moved into our current facility.  But there is now a twist.  Instead of just trying to hang on, cure the WOD adds work late.  So, recipe like life, the reward for hard work is more work. There are 2...Read More