Summer Slam will be happening on August 19th. We have some CFO Athletes who have been taking advantage of open gym for Summer Slam preparation. It has been AWESOME to watch. Ask a coach if you need to figure out what division to sign up for. It makes a great first competition. It’s $50 and...Read More
Monday is a repeat of strength session that we did a few weeks ago. The goal is to increase weight across all 15 sets. If you recorded your lifts, try to make a small increase in all your lifts by starting slightly heavier. Personally, I opened with 135 last time, so I plan to open...Read More
Finally! All of the penalty jug $$ has been counted and scorecards submitted- that means it is time to announce the winners of the Bust the Leaky Gut Challenge! We all know that if you stuck with the challenge all 6 weeks you already are a winner, right? I know… I know …on to the...Read More
Friday night is Bunco night, complete with the mid-year White Elephant. This evening is for the ladies – and you can bring as many friends who like to have fun as you want. No experience needed as it takes about 30 seconds to learn how to play. $11 to play, bring your own drinks and...Read More
How many of you have wondered – Gee Brian, why don’t you program more workouts with prime numbers? Well, math weirdo, Thursday is your day! But I guess yesterday was your day too – 7/11/2017 – all prime numbers. Amazon celebrated by selling stuff. For those of you that are prime number fans, I wanted...Read More
Wednesday’s workout is a little different. The strength session is a Clean Grip Deadlift. You may normally switch grip, but for today, you cannot. This will help you keep the bar close on your Cleans and Snatch. For the workout, it’s just a bunch of weighted walks. This may seem easy – it may be,...Read More
Schedule change on: *** All Access – Monday’s, Wednesdays and Thursday mornings from 8:20-8:55am and Monday and Wednesday evenings 7:30pm ****Tuesday 7/11/17 Open Gym only until 11am. Workout of the Day AMRAP 20 1 Deadlift 185/115 1 Squat Clean 1 Front Squat 1 Jerk Whatever weight you choose, the goal is 20 rounds or more....Read More
This week we will start sprinkling in some prep workouts for Summer Slam coming up on August 19. If you haven’t signed up, get on it. There will be 3 classic CrossFit workouts. The workouts will be short, heavy and fast. Tuesday we will do a Clean and Jerk complex, Wednesday will be a Clean...Read More
Saturday is Shoulder Day! 9am CrossFit 10 am Advanced Class Workout of the Day Overhead Single Arm Dumbbell Walking Lunge 3 Handstand Pushups Overhead Single Arm Dumbbell Walking Lunge 3 Alternating Dumbell Snatches Overhead Single Arm Dumbbell Walking Lunge 6 Handstand Pushups Overhead Single Arm Dumbbell Walking Lunge 6 Alternating Dumbell Snatches 9….12….15…. ...Read More
We have all been waiting for him – Colt has made his way into the world. Christine was a true champ according to Chance and Colt arrived Wednesday night weighing in at 7lb 4 oz. We are all so excited to meet him! Workout of the Day...Read More
