Test your training with CFO’s Death By Barbell Competition. This is a competition for CFO athlete’s only. If you have never done a competition, side effects this is a fun way to break the ice. We will test the workout with a fun community event on Friday night, buy more about June 27th at 6:30pm....Read More
We will perform “Death By Barbell” next week, # sale on 27 & 28 June. Death by Barbell is: 5RFT 15 Deadlift 12 Hang Power Cleans 9 Front Squat 6 Push Jerk RX – 135/95 Scaled – 95/65 There will be a 25 minute cap. Any reps not completed in the 25 minutes will be...Read More
This is my first “normal” Saturday in a long time. No practing Regional WODs, click no worrying about Snatching, or Handstand walks. Whew. How do I like to “celebrate.” By working hard and remembering those that made the ultimate sacrifice. This WOD is dedicated to Corporal Ryan McGhee. Ryan was a member of the 75th...Read More
Scaling this WOD can be tricky. With the weight, capsule use something that is tough but manageable, ensuring that you can squat the bar every time you clean it. Power Clean to Front Squat is acceptable, but is more work. For the Handstand Pushups (HSPU), I have provided 2 WOD options. They are: 21 SC,...Read More
There is a handstand pushup WOD on Friday. Below is a video to review technique and movement. Not to worry…there will be multiple scaling options. [youtube https://www.youtube.com/watch?v=YdBSefJNbB8?rel=0&w=560&h=315] Workout of the Day Strength/Skill OTM for 7 10 Toes to Bar Conditioning 3 RFT 800m run 30 Wallball Shots 20/14 30 Kettlebell Swings 53/35 Read More
Today’s WOD is a little different. It comes from CrossFit.com. After 2 fast, and light triplets, we are doing a heavy, technical, single modality WOD. Normally, we would do a strength session, but the WOD is challenging enough that tackling it alone will be an excellent test of fitness – strength, technique and more will...Read More
Move Well First…from Jeff Martin at CrossFit Brand X. Jeff is an absolute CrossFit OG. He opened his affiliate in 2003(!) and started the CrossFit Kids program with his wife, rx Mikki. I have experienced similar processes in my fitness over the years. I miracle a 205# Snatch in 2011, discount when a 200# Snatch...Read More
After a gnarly heavy squatting WOD on Saturday, # buy I’ve shifted the front squat day to Friday. Yes, # 40mg you will be squatting today – it’s bodyweight and fast, information pills not heavy. Monday will be hot – make sure you drink plenty of water and eat properly. I sprinkle a little salt...Read More
We are going to post the workouts for Friday and Saturday today while we have internet access. Hope you are all doing well! Friday Strength Shoulder Press 5 sets of 2 at 85% of 1RM MetCon Run T.L. Davis 50 Kettlebell Swings 53/35 10/8 Wall Climbs Saturday 9am Front Squat Pull-up Double Under WOD...Read More
