We currently have an amazing group of athletes for the Open. But YOU might not be a part of it just yet. It is easy to sign up – just click here. Need help with it? Ask Alison when you are in the gym. Team fun, exciting challenges, costumes…. Oh we are great with...Read More
Workout of the Day OTM 10 30 seconds Handstand Pushups 30n second rest For scaled use holds or progressions Directly into OTM 10 30 seconds Double Unders 30 seconds of rest Use this opportunity to practice Doubleunders Directly into OTM 10 30 seconds WallBall Shots 20/14 30 seconds of rest Read More
We had a great time of Saturday with the workout “The Chief.” I will continue to post our upcoming Saturday workouts until the Open starts in 2 weeks. I’ll give some strategy ideas or ways to scale to make the workout “work” for you. This week, the workout will be “Sean” – 10 rounds of...Read More
This is a post from 2013. My opinions about “The Chief” are the same NOW as they were then. Please forgive the typos. “Wednesday’s Benchmark WOD is “The Chief.” This is a fun WOD – if any of this stuff can be considered fun. I think the reason that it is fun is because the...Read More
Gloria and Sarah G are confirmed members of the 10,000 swing club! Great work ladies! We are looking for other swingers – the kind that potentially swung a kettlebell 10,000 times last month. We had a board tracking system, but that is not a fool proof as it seems. Workout of the Day Strength/Skill MisFit...Read More
Two things: Yes -you are using 2 barbells. On the first power clean after the heavy deadlifts – be careful that you don’t clean your teeth. Workout of the Day 10 Rounds for Time 5 Deadlifts 275/185 10 Power Cleans135/95 Rest 1 minute Read More
Workout of the Day Strength “MisFit Complex” Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Split Jerk Build to a heavy in 20 minutes Conditioning OTM 10 Burpees – work for 40 seconds rest for 20 seconds Read More
I’ve really enjoyed programming simple 7 round couplets with the 12/9 Calories on the rower. Of course, I like to monkey with a good, simple thing. So, 7 rounds. We all got that, right?15 Box Jumps to 24/20? OK, same for all, easy peasy. We’ll make out normal adjustment on Rower Calories – 12 for...Read More
Pretty standard week at CFO. Make sure you get signed up for the CrossFit Games Open – the first workout is coming up in about three weeks. What we do on a daily, weekly, and monthly basis prepares us very well for nearly any physical challenge. While we don’t train for the Open specifically, the...Read More
CrossFit at 9 and 10am. At 10am we will do some Handstand work before the barbell rodeo. Workout of the Day 30 Rounds for time 3 Deadlift 2 Squat Clean 1 Jerk 155/100Read More
