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

A surprisingly interesting article on Brett Kikowski’s diet from GQ.  I guess I think that most of the top athletes CrossFit athletes are so strict in their nutrition, there would be little room for experimentation, like adding “strange” meats. I wish I had the guts to eat some guts.  Or tongue, or brain, or heart....Read More

I always feel bad when I give Denny a mess of a workout to write on the board.  I will explain it here, and it should go on the board in CrossFit short hand so we don’t burn through dry erase markers. I promise, this is much easier than it sounds – we made this...Read More

Workout of the Day Strength/Skill MisFit Snatch Complex Squat Snatch – Overhead Squat – Hang Squat Snatch – Overhead Squat Build to a heavy set of this complex in 20 minutes Conditioning 7 RFT 12/9 Calorie Row 7 Deadlift 185/125 15 minute capRead More

An old school video for an old school style CrossFit workout.  This video was filmed at the old CrossFit HQ in Santa Cruz.  I would guess it was filmed in 2007.  There is no Rogue or Reebok stuff in sight, no weightlifting shoes, no belts, wrist wraps or “liquid chalk.” I’m not saying CrossFit was...Read More

This week we will start a 5 by 3 Back Squat build.  You have done this before – take 10 minutes to your target weight.  Once you hit that weight, perform the 5 sets, resting 90 seconds to 2 minutes between each set.  The build will go 60%, 70%, 80%, 65%, 75% and 85% over...Read More

Workout at 9am and 10am.  Remember, we have the Open Briefing at 10am.  What is the Open, What to expect will be discussed. Who should participate in the Open?  Everyone!  I’m not kidding.  Come on out and we will talk about it. Workout of the Day AMRAP 15 55 Burpees to Touch 55 Chest to...Read More

The CrossFit Games Open season is coming.  Registration is now open – drop your $20 and throw down with the rest of the world. We will hold at meeting on Saturday at 10am, between the 9am and 10am classes to discuss some changes in how we will do the Open at CFO this year.  To...Read More

On Saturday we will be holding an Open Meeting to discuss this years events. It is 5 weeks of fun…doing everything you have been training all year. We will be announcing the Team Leaders and talk more about the ins and outs of the Open season. You can sign up at games.crossfit.com for $20 and...Read More

On Wednesday, we will begin out second week of the MisFit complexes.  I got to coach this last week, and the biggest issue I heard was – it’s a lot to remember. It is. Take a second week to get comfortable with the complex.  Keep it simple in your head – Clean – Push –...Read More