Max Out Week is Here!!
This is Max Out week! We will establish 1 RM on the major lifts – Squat on Monday, order Deadlift on Wednesday and Press on... Read More
Classic CrossFit coming right up
The Body Fat testing starts at 8 and goes until 12. Saturday’s WOD comes from CrossFit.com and it is classic CrossFit – heavy, no rx... Read More
Heavy on the Front Squat Please!
The barbell on today’s Front Squat work is rather heavy – scale to 65% of 1RM. The goal is to keep the work for each... Read More
Prison Rules
Barbells Behind Bars from T Nation I don’t know if it’s because I loved Orange is the New Black or that I know a good... Read More
Getting Heavy
Today’s work requires our heaviest loads of this 18 week cycle – 5 sets of 2 deadlift at 90%. Ensure you are thoroughly warmed up... Read More
We are family!
I got back late Sunday night after watching the CrossFit Games. Robin, pills Jake, recipe Micayla, Denny, Chance and I spent pretty much sun up... Read More
2014 Games are in the books!
Congratulations to Nick, ampoule Jen and the NorCal Team. Their strength and spirit got them a 5th place finish in the WORLD. The WORLD. We... Read More
Watch Out Alison is in charge!
LOL. There is a giant list of people who have vacated CFO for the weekend to go spend time yelling their hearts out at Nick,... Read More
What do you say at the bottom of the squat?
Today’s strength – Bottom Pause Back Squats – will require a 3 second pause at the bottom. This can be very effective if you rely... Read More
Masters Functional Fitness League
Calling all Athletes over the age of 35! The Masters Functional Fitness League is a worldwide competition with each region acting as a team. There... Read More