Wednesday is our first bench session on the new strength program. The first 3 weeks will likely be a feeling out process for this lift as we haven’t tested for 1RM in a bit. I suggest something below bodyweight for this session, unless you are a benching machine. For the workout, you will notice we...Read More
* Get ready for some lovin’ words from Coach Sarah. We love hearing outside of the gym wins but don’t always get to see them first hand. How has CrossFit helped your life? Everyday or extracurricular activities. TELL US ABOUT IT! My first Johnny Boy My hubby John has always kept Crossfit to what it...Read More
Starting Monday we will begin a new strength cycle. It will last 9 weeks. We will focus on the deadlift, bench press and back squat. There will be 3 sessions: a 5 sets of 3 day, a 3 sets of 8 day and a max rep set day. This is very similar to “The Cube.”...Read More
I took this workout from CrossFit Mayhem, Rich Froning’s gym. It looks challenging to say the least. But it is Saturday AFTER the Open, why not do thrusters and rowing? Workout of the Day Row 2K At the top of every minute death by thrusters. So the first minute you do one thruster, then...Read More
Your Mind is So Strong; It lifts All The Weights I love hearing about people’s goals at CFO- they span across both the two ideas of wants and needs- but none the less, they are all important. Attending class at CFO is definitely the first step to achieving most of the goals I hear of,...Read More
2 notes on lifting: Tomorrow will be an attempt at a 20 rep max on the Back Squat. Say what? Yes – a 20 rep max. Please, be conservative here. If you squat over 300, you will likely attempt something around 200 pounds. A good target is 60% of your 1RM. Use sets of 3...Read More
Trick or Treat Yo Self So I think it’s safe to say that I get a raging sweet tooth once a month- and we will leave it at that. Now I could go buck-wild and eat all the chocolate in the house, and the bag of powdered sugar, but instead I primarily stick to Nature’s...Read More
Brett gets after it at 5:30! Strength/Skill Bodyweight Bench Press (Ladies attempt .75 BW) As many reps as possible in 1 big set. Make sure you have a spotter! Take 10-12 minutes to build up to your working weight. I recommend using sets of 3. Conditioning 5RFT 15 Calorie Row 15 Pushups 15 Air SquatsRead More
One more day to get 17.5 in. If you plan on re-doing, medical make sure you get it in and submitted before 5. And make sure you don’t plan on using your legs much next week! In the coming days and weeks, erectile we will be digging more into the leaderboard to see what we...Read More
Tomorrow morning we will have the last big session of the Open. If you already did it, come on down and judge and stay for the potluck after! Bring your drinks and something to share and we can all celebrate the end of the random pictures and the dumbbell days. You don’t have to be...Read More
