Yeah, that’s right. See ya tomorrow. Workout of the Day Hang Squat Clean + Squat CleanWarm Up2 sets @ 40%, then 1 set at 50%, 60% and 70% EMOM 10Hang Squat Clean + Squat CleanAt 80% Back Squat for load:#1: 5 reps @ 35%#2: 5 reps @ 50%#3: 2 reps @ 70%#4: 5 reps @...Read More

Bring a Friend Month-Bring as many friends as you want! Each friend will receive a complimentary CFO towel and epsom salt bath bomb with their class. Have your friends sign up through the online schedule or the MindBody App, using the promo code BYFCFO. Then direct them to the online waiver. Both of you will...Read More

This is week 7 of 10 for our clean/front squat progression. We have done some tough sessions, and I think Monday will be a really challenging, heavy day. Wednesday will be a really tough clean session, but you’ll be aight. Workout of the Day Back Squat for load:#1: 8 reps @ 35%#2: 8 reps @...Read More

Spots for the 3-D Body Scan are going quickly!!! Let Alison know if you need a spot for the scan. $40 if you sign up before 10/10. $45 between 10/10 and 10/25, and $49 after 10/25. Open Gym Sunday 10am-12 pm. Get signed up on MindBody! Workout of the Day 9am 10RFT 10 Wallball Shots...Read More

Workout of the Day With a 20 minute cap180/150 Calorie Row (score is time)In the remaining time, perform20′ Handstand Walk and 4 Bar Muscle Ups40′ Handstand Walk and 8 Bar Muscle Ups60′ Handstand Walk and 12 Bar Muscle Ups…(score is number of BMU)Scale is Bear Crawl and pull-upsRead More

Remember the dunk tank? Face down in 4 inches of water blowing as hard as you can…feeling of drowning. Finally you get to come up, and you have to do it 2 more times. Frowning, crying face emoji. It is the gold standard of body fat testing, but can be full of anxiety. Fast forward...Read More

Workout of the Day 5 rounds for Time40 Double Unders30 Box Jumps20 Shoulder to Overhead 35/20Read More

Workout of the Day Back Squat for load:#1: 8 reps @ 35%#2: 8 reps @ 50%#3: 8 reps @ 50% Front Squat for load:#1: 5 reps @ 40%#2: 5 reps @ 50%#3: 3 reps @ 65%#4: 2 reps @ 75%#5: 3 reps @ 83%#6: 3 reps @ 83%#7: 3 reps @ 83%#8: 3 reps @...Read More

This week is our alternate timeline. Like when one single decision led to the Earth being over run with an army of undead zombie dinosaurs and we all have goatees. Did you ever wonder why all the planets are named at Roman gods, but Earth is aimed after the stuff we walk on? I stole...Read More

CrossFit at 9 and 10 – see ya there Workout of the Day “Rope-A-Dope” 4 Rounds75 Doubleunders40′ Double DB Lunge Walk 50/35Rope Climbs 4-3-2-1 (reps go down each round)Read More