Below are the Movements and Weights for the Franniversary Gauntlet. Like last year, symptoms a team of any mix – guy/guy, dosage girl/girl, order guy/girl – will complete 4 versions of the “Girls” WOD back to back to back to back, partner style. Only 1 partner works at a time. You may split up the...Read More
If you haven’t had the chance to sign up yet for the Lift Off – GET ON IT! We will be doing it just like the Open. If you can’t make it on Saturday, this web we will be doing it on Friday throughout the day. Your opening weight for the max effort snatch and...Read More
This will be a transition/de-load week in preparation of the CrossFit Lift Off. The goal is to hit our best possible Snatch and Clean and Jerk on Saturday. That means being smart this week, cure and keeping the body ready, but not overly taxing the Central Nervous System. Monday we will hit the Clean Grip...Read More
Happy Halloween!! Feel free to dress up…as your favorite coach or whatever… 9 AM 15 minutes to find snatch 15 minutes to find clean and jerk THEN AMRAP 7 7 Cleans 75/45 7 Thrusters 7 Burpees 10 AM 15 minutes to find snatch 15 minutes to find clean and jerk THEN OTM until...Read More
For the Clean Grip Deficit Deadlift – this should not be a check your soul and go to a dark place movement. This is more about positioning your body and feeling through the Clean Grip Deadlift from a deeper starting position and an elongated pull. The sets of 2 will likely require a hook grip,...Read More
So after 3 days of heavy duty lifting and some tough conditioning WODs, cure we are going to “air” the body out with a longer duration running WOD. Feel free to sub Air Dyne (20 cals) or the Row (500m) for the run. When you return from you run, order get in a plank position...Read More
Let’s hope our PR train rolls back into the station tomorrow. Make sure you know your numbers going in and let’s have some fun! Workout of the Day Strength/Skill Clean and Jerk Build to a heavy lift in 20 minutes Conditioning 5 Rounds, sale for reps 40 Seconds of Cleans 95/65 Rest 20 Seconds 40...Read More
Big news on the Personal Record front I lost count of the PRs on the Snatch by the time I walked out the gym at 7pm. I think we were around 27 Snatch PRs!!! Nearly every athlete that walked into CFO hit a personal best on their Snatch. Kudos to Coaches Chris and Tricia that...Read More
No better way to get ready to Snatch than to watch Pyrros Dimas The CrossFit LiftOff is in 2 weeks – it’s a max Snatch and max Clean and Jerk with a Conditioning WOD. There are weight classes and it sounds like a ton of fun. We have done some excellent Olympic lifting complexes in...Read More
CrossFit at 9 and 10 – the WOD is 13.1, ambulance the combination of 12.1 and 12.2. 12.1 was 7 minutes of Burpees to Touch (as fun as it sounds) and 12.2 was a pretty fun 10 minute Snatch ladder. So 13.1 smashed them together – 17 minutes of Burpees and a Snatch ladder. I’m...Read More
