We are 4 weeks into our current 8 week cycle. Same program, deadlift on Monday, push/pull on Tuesday, thrusters on Wednesday and wall balls on Friday. It will be hot this week, each day over 100 degrees. Stay hydrated – we will work in rest so you can bask in your own man and/or woman...Read More
Workout of the Day Strength OTM 10 9 WallBall Shots 25/20 Conditioning 3 Rounds 3 Minutes 10 Squat Cleans 155/100 in the remaining time perform as many power cleans as possible Rest 3 Minutes Between RoundsRead More
Check in with Alison if you are in for Bunco, Friday at 7pm. Workout of the Day 21m AMRAP 5 Inverted Burpees 9 Box Jump & Overs 24/20 11 PullupsRead More
Workout of the Day 5 Rounds for Reps 30 seconds on/30 seconds off Single Arm Dumbbell Thruster 50/35 2 Arm Kettlebell Thruster 35/25 Axle Bar Thruster 35’s/15’s Barbell Thruster 135/85 Rest 90 seconds (30 seconds from the end of the barbell thruster minute and then another minute of rest.)Read More
A rarely performed movement at CFO, the ground to overhead. Get a moderate light weight from the ground to overhead in the quickest, most efficient way possible for you. Clean and jerk, snatch, you can even deadlift into reverse curl into shoulder press. This movement only came up once at the CrossFit Games – in...Read More
We had a pretty heavy duty pulling demand on the second half of last week. Lots of pulling on Wednesday, a mess of Toes to Bar on Thursday and bunch of heavy snatching on Friday. Whew. Then, if you did Saturday’s epic workout, Riley 21, your pullers took a punch to the face. So, I...Read More
We are going to do a memorial workout for Riley Howell. He was killed while stopping a school shooting at the University of North Carolina – Charlotte. Riley did CrossFit in his hometown, at CrossFit Ashville. If you would like to donate to the Riley Howell Foundation Fund, you can do so HERE. The Riley...Read More
Next Friday, July 19th, we will be having our ladies summer Bunco. It will be in the air conditioning of our house. Please make sure you let Alison know if you are coming and if you are bringing friends. It is $11 to play, bring your own drinks and a dish to share. If you...Read More
