John and Sarah represented CFO at the CrossFit Sav-Up 1 year anniversary WOD & Party. John got a Grace PR at 2:26 and then went on to win the heavy sled push at 285#. He is bringing home a peg board for his efforts. Way to go John! Registration opens tomorrow for the Franniversary on...Read More
CrossFit at 9 and 10 This was suggested by Denny. There will be a time cap – 20 minutes or so… Workout of the Day Row 750m 5 Rounds 15 Deadlift 275/185 30 Wallball Shots 20/14 Row 750mRead More
Flexible Dieting Leaves Room For Doughnuts from CBSNews. For WLCers out there, ed maybe save this read for 55 days from now. Workout of the Day Strength/Skill 4 Heavy sets of 2 Power Cleans 2 Hang Cleans 2 Jerks Like the Snatch Complex, visit web make this work for you. Take 10 minutes or so...Read More
We might all move differently, order but in the end we all have the same goal. Fitness. Our goal might be specific to sport – maybe you play in a softball or basketball league. You may be competing for the CrossFit Games. Maybe you just want to be able to pick yourself up off the...Read More
Incredible numbers were put up on the CrossFit Total. A big cheer for John L, health who broke the 1000 pound barrier 345/187/470. Not close behind were strong men Matt, Nick G and Big Man Bob. Melissa and Anna each put up near 700# totals with tons of PRs thrown in. Rachelle had a 135#...Read More
Following the CrossFit Total, clinic be aware of your soreness levels, especially your lower back. Personally, I have experienced back tightness following the Total, as you have just gone to the strength well 3 times. We are going to keep the heavy lifting not quite so heavy this week. We will intro the new Clean...Read More
For the 23 members of the Whole Life Challenge, medications week 1 brings changes in many daily habits. They are changing their diet, cure adding in exercise, treatment mobility, supplementation and hydration. The last two parts deal with reflection and a lifestyle challenge. The lifestyle challenge will change every week. They got hit with MEDITATION...Read More
Tomorrow is the Lift Up Autism Fundraiser at 9am. We will be doing a quick little finisher after the fundraiser if you want to stick around for Saturday morning fun. You can still sign up online tonight or online at the gym tomorrow. The t-shirts are awesome as usual and the money will go to...Read More
Paleo or Zone from CrossFit Invictus. As we begin the Whole Life Challenge, page which is a Paleo challenge, I recommend keeping an eye on Zone portions. Whether you are an experienced Zone eater or you have only heard of the Zone through some of the WLC sessions, do yourself a favor and re-familiarize yourself...Read More
If you are stuck, clinic stagnated or just in a rut you might have realized that things need to change. Maybe 7 habits in your life need to change. We are coming up on our Whole Life Challenge. It starts September 19th and will run over the 8 weeks to follow. There are three different...Read More
