Saturday is a normal day.  Bring a friend at 9 and advanced at 10am. On Sunday, more about we have the Olympic lifting seminar with Coach Jim Schmitz (and Butch Curry is coming).  Butch made the 1980 Olympic team.  Olympians at CFO.  Boss.  The seminar starts at 12p. On Monday, we will have shortened hours....Read More

How To Manufacture The Best Night of Sleep In Your Life.  Epic post on sleep from Mark’s Daily Apple (MDA). MDA is an excellent resource for all things paleo/primal.  He packs a ton of useful information into all his posts.  I used to read it more, stuff but something about his writing style irks me. ...Read More

Skill Warm Up C is a little technical, hospital much like B.  Please review the previous 2 day’s post on the protocol for performing the skill warm ups.  Once again, # please be courteous to any class that is working, as they are the priority. Skill Warm Up C 3 rounds, not for time 1-2...Read More

Skill Warm Up B is a little more technical.  Please review yesterday’s post on the protocol for performing the skill warm ups.  Once again, stuff please be courteous to any class that is working, more about as they are the priority.  These are to be done before class for those who are looking for some...Read More

Over the next 3 days, mind I’ll be posting 3 skill warms ups.  These are relatively simple, # order CrossFit centric warmups that will develop higher level CrossFit skills.  These can be done everyday before the work.  I got the basics of these from CJ Martin’s Invictus Competition programming.  They are meant to be done...Read More

We are in the final week of the Lurong Challenge.  We will re-test the burpee/KB WOD on Monday and the Hang Clean/Sprint WOD on Wednesday. Alison will be taping this week as long as classes are not ongoing.  We will be available for last minute taping on Sunday at CFO. On Sunday, decease Coach Schmitz...Read More

Saturday morning will be a normal day…woohoo!!! Hope you got rid of all of your Halloween candy. 9am will be doing a modified version of the WOD below with pushups.   10Minutes 21 Cleans 165/115 9 Handstand Pushups 15 Cleans 185/125 15 Handstand Pushups 9 Cleans 205/135 21 Handstand Pushups THEN As Many Cleans225/155  in...Read More

At 5:30am, medications you may re-do Lurong 1, or Lurong 8, or whatever you call it.  If I never have to look at this WOD again, I’ll be cool with that.  And that’s not because Alison beat me in it… There is an option today based on your ability to Snatch.  Either way, these are...Read More

There are no evening classes on Thursday.  There WILL be classes at 5:30am, hospital 9am and 11am.  Happy Halloween! Regular classes resume Friday  at 5:30am. Crossfit Kids Classes will be combined for the Kids and Teens Halloween Party. 4-4:45pm wearing costumes for games and mini WOD’s.  Workout of the Day 30 Muscleups for time If...Read More

Random, information pills non fitness related content ahead. Enemies Within is a piece of journalism about the place I worked before I moved out here.  I wasn’t there for the events of the book, advice but I was there in the years preceding it, # 100mg and I know many of the people discussed, some...Read More