Wednesday is a Snatch-a-palooza! The first option is very heavy, cheapest and should push the limits of even our best weightlifters. I have provided a second option. If you feel that is more appropriate, seek try #2. BUT – if you feel like you are going to speed through bars 1 and 2, only to...Read More
One of the best parts of CrossFit is the friendly competition. The sense of community, for sale of working hard together, of getting your limits pushed in a friendly, safe way is what makes the training method, and to a degree, the sport of CrossFit, fun. Yes, it can be not fun. People can take...Read More
We have so much to say about yesterday’s competition – but there is no rushing our true feelings:) We will give a rundown tomorrow about the competition. Really quick tho- make sure you give major kudos to those CFO Athletes who competed this weekend! High Fives go out to: June, shop Patty, Sarah, Blake, Jack,...Read More
Summer Slam is Saturday! Come one out an cheer on the athletes – we have 50 hardcore pipe hitters ready to lay it down. Workout of the Day Strength/Skill Pause Back Squat 5 sets of 2, ampoule 70% of 1RM with a 3 second pause at the bottom. Conditioning AMRAP 20 300m Row (250m for ladies)...Read More
I spent about 10 hours of really boring driving – to San Luis Opisbo and back in about 26 hours – broken up by 2 good hamburgers, cheapest a Hampton Inn and a 2 hour interview in a mental institution. I listened to 2 pretty good podcasts – Julie Foucher and Greg Glassman on the...Read More
On Tuesday August 30th we will be having a preliminary meeting to cover the Whole Life Challenge – and why you want to join us in it. This will be our third Whole Life Challenge. The early bird sign up goes until the 5th of September, pill so there will still be some time to...Read More
Medical Benefits of Dental Floss Unproven from the Associated Press I write as a huge flosser. I keep those pick/flossers in my car and, troche I must confess, click they are everywhere. And in my house. And in my office. Sorry, everyone, I live with/work with/drive with. I must also confess, there are few things...Read More
This Saturday is SummerSlam at CFO!!! If you are thinking about throwing your hat in the ring, visit this site give it a go. We are in week 4 of 6 of our current cycle – you should be pretty familiar with the lifts and how to warm up for them. Snatch on Monday, conditioning...Read More
Next Saturday we will be having the Summer Slam Competition. There are still some spots available . Heat schedule will be out on Wednesday and movement standard videos will be posted by Monday. 9am & 10am Workout of the Day 21-18-15-12-9-6-3 Burpee Hang Squat Clean 95/65 PullupRead More
****REMINDER****WOD&WINE is rescheduled to a later date in the fall**** I have tweaked the Snatch complex slightly. For the first lift, more about the Pause Snatch, perform this from the ground. For the second lift, the No Hook No Foot Snatch, perform this from the hang. Also, you may drop the bar to the ground...Read More
