Day 4 of the Burpee Challenge! Don’t forget that loose change to pump up our jackpot slowly but surely. Not going to lie, last week’s version of the workout was one of the worst I’ve ever done. Was it the Deadlift, the Clean, the lunges, the way the KB or DB kept you off balance...Read More
Wanna throw back to the days of small box competitions? Cause that is what we are doing. Summer Slam has been such a great event in the past. Unfortunately, due to lack of participation, we have decided to make Summer Slam a smaller event. It will still be a great event, but with more...Read More
There’s still time to get in the #cfo100 burpee challenge. 100 days, 100 burpees, no excuses. There’s a $10 buy in – the cash will be split among the winners – those that complete all 100 days. We will have some incentives to grow the pot to keep it super interesting. If we do this...Read More
Congrats to CFO Alumni Jen Cadmus! Jen’s team Norcal CrossFit Redwood City took 4th pace at the CrossFit Games! This was Jen’s 3rd trip and her best placing so far. Great work Jen! Heavy pulls on Monday, Snatch workout on Tuesday, Squat and Fran training on Wednesday and another Snatch day on Friday. Check out...Read More
We will be doing a CrossFit Games Masters workout. It may be a Masters workout, but it aint easy. CrossFit at 9 and 10 Workout of the Day “Bar Fight” 50 Chest to Bar Pullups 40 Toes to Bar 30 Clean and Jerks We will discuss the weight. It will be heavy.Read More
Right now attendance is low for the Summer Slam. We want to have a great event, but we need more COMPETITORS! We have heard there are many Athletes who want to compete, but we need you to put your money where your mouth is! Register at wodrocket.com Workout of Day Strength Snatch Balance or Overhead...Read More
Best line in the video – “self correcting move” So, this is a little different. Instead of Deadlift, Clean, and Lunge with the barbell, we will used the bells – KB or DB. I am loving these tools. I feel like I suck at them – the barbell allows you to exert force and create...Read More
More “Fran” training. Couple of thoughts… This is Fran with some built in rest. The hope is that you do unbroken sets, or as close to possible as unbroken. For the majority of the gym, you are strong enough to do the thrusters unbroken. Do them! You will get some rest, so push your threshold....Read More
We are going to start working in some accessory work. Don’t worry about going heavy on this stuff. Keep it light, has great range of motion, and keep your core tight. Today’s WOD will be like 11.1 and 14.1 on steroids. Enjoy! Workout of the Day Masters Games Workout 4 Rounds 50 Double Unders 15...Read More
This week we will be back squatting on Wednesday, snatching a few times, and just having all around strong lifty fun. You will notice that we have emphasized the JUMP part of box jumps for Monday’s WOD. If you need to, grab a smaller box than usual and jump on that. We can stack plates...Read More
