If I had to guess, I may have done 500 workouts with rep scheme 21-15-9.  I can now count on 1 finger the number of times I did 9-15-21. So now, 2 days in a row. 9-15-21? Is this the mark of the beast. It’s totally different than 21-15-9. What does this mean? How does this...Read More

The Team Series workouts have been fun representations of CrossFit.  In an effort to get these in, we will smash the weight training into Tuesday (Clean Grip Deficit Deadlift), Wednesday (Shoulder Press) and Thursday (Back Squat). The Team Series workouts have been easily adjusted to on athlete.  But if you can do them as a...Read More

Here we go again:) Whether you are doing it alone or with a partner, all repetitions will be done! Workout of the Day Team Series WOD 3 For time: 50 synchronized wall-ball shots 30 cleans, 135 lb. 50 synchronized wall-ball shots 20 cleans, 185 lb. 50 synchronized wall-ball shots 10 cleans, 225 lb. Men throw...Read More

  Workout of the Day 120 Double Unders 60 Chest to Bar Pullups 60 Hang Power Snatches 95/65 120 Double Under 20 Minute Time Cap unless you are part of the team series.   If working as a team of two, one person 120 DU then the other person goes. Pull ups and Snatches can...Read More

A few random thoughts… Because of the Team Series Workouts, I’ve move the deadlift day up to Thursday.  I think the workouts will go: DU/C2B/Snatch/DU on Friday, WB/Clean on Saturday, Burpee/Thruster on Sunday and T2B/Row on Monday. And now that I’m on the Team Series…a few of our recent workouts bear many things in common...Read More

The First Team Series has been announced!  Thrusters and Burpees – sounds like a hoot!  We kind of did something in this vein on Monday – so we will save it for later in the week. For Wednesday’s workout, try to do the Pullups strict.  If that means you 1, 2 or 3 instead of...Read More

The CrossFit Team Series is this weekend.  This year, the competition is a new format – partner style – just like Franniversary!!! In previous years, it was 2 man, 2 woman teams, which was tough to put together.  This year, you can pick somebody you  love, you like, or somebody you want to bury in...Read More

Shhhh…Monday’s workout is a little test.  If it goes they way I think it may, you will see a version of it at Fran______. We will Front Squat on Tuesday, Bench Press on Wednesday and Pause Deadlift on Friday.  This will be week 2 of our 6 week training progression. Workout of the Day OTM...Read More

Saturday will be the Whole Life Challenge workout. If you come at 10am I am sure Brian will put together something else for you. I will be taking measurements in the morning as well.   AMRAP 12 5 Burpees 5 Ball Slams 10 Walking Lunges @the top of every 3 minutes (and the beginning )...Read More

Spots are filling up for the Olympic Weightlifting Seminar. From our Facebook Event: Charles Shipman, affectionately known as Uncle Charles, will be at CFO on October 14th, 2017 for an Olympic Weightlifting Seminar. The cost is $125 ($110 if you sign up before October 1st) and the seminar will last all day Saturday. Expect to...Read More