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 are 3 WOD’s that will be released and must be done August 7-11th. We will be doing them at CFO. Saturday August 9th, website as a gym, we will be...Read More

Not to much to talk about…except Nick and Jen Checked into the CrossFit Games and will be competing tomorrow!  Good luck kids! Workout of the Day AMRAP 25 5 Plate Burpees 45/25 10 Kettlebell Swings 70/53 15 Wallball Shots 20/14 200m Run (Parking Lot)Read More

Couple of additions to my nutrition plan I was asked about what I do Post Workout – for years, medications I mix a can of coconut water and a scoop and a half of SFH protein.  By Zone standards, discount that’s a 3 block Protein/Carb  post WOD blast.  I’m not going to change that at...Read More

As I posted the other day, # approved I have basically been eating whatever I want since Regionals.  Now, don’t get me wrong – I haven’t gone completely off the rails.  I generally eat in some form of portions, getting macronutrients at every meal.  Where I have gone off the path of fueling elite performance...Read More

Classes at 9am and 10am We are doing a Monster Mash at 10.  Bring the pain! Workout of the Day 9am 5RFT 15 Wallball Shots 12 Pushups 9 Deadlift 225/155 10am With a continuously running clock “JT” 21-15-9 rep rounds of Handstand Pushup Ring Dip Pushup 15 minute cap At 25 min 3 RFT 21...Read More

After 2 weeks are hard corps vacation eating, sick I am cleaning up my nutrition.  In truth, website like this since Regionals I have been eating whatever I wanted, visit web basically whenever I wanted it.  That was ok for me, but now I am ready to get it together. I am formulating my rules...Read More

Don’t forget, medicine the Muscle Up Clinic is at 6:30pm. It was so fun to get back home after seeing friends, family and visit some great CrossFit gyms.  As we visited different gyms, we got a lot of questions from owners “Are you nervous about leaving your gym?”  The answer was always a resounding “No!” ...Read More

Ok, case we are traveling back to Oakiedale tomorrow night.  We are rested, for sale not really tan, what is ed full of carbs and ready to train hard. I am posting WODs for Tuesday AND Wednesday because we will be traveling tomorrow evening. Workout of the Day Tuesday, July 15 Strength/Skill Clean and Jerk...Read More

Quick post from road as we are having wifi issues Mon Back Squat, pills Wednesday Deadlift, approved Friday Press. Sat we will do a Monster Mash at 10am, more about the WOD JT will be a part of it. Workout Of The Day Strength/Skill Back Squat 3 sets of 8, 70% Conditioning 5 RFT Parking...Read More

Seems like since Alison and I have been eating our way through the east coast, # dosage you guys have been doing some tough workouts.  We’ve visited 2 gyms – CrossFit Stonington (3 times) and CrossFit Valley Forge.  I’m trying to beg my way into the CrossFit King of Prussia competitors class tomorrow. For you CFO...Read More