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 December 5th. It is a team competition – teams of 2 people. More information on the WOD Rocket site.

Workout of the Day

Strength/Skill, site Week 1 of 4

4 Heavy sets of

2 Power Snatch

2 Hang Snatch

2 Overhead Squat

This is week 1 of 4.  The goal is to Take 10 minutes or so to get warm, then work 4 heavy sets of this complex.  For the Hang Snatch, squat or power is fine.  Think about what you are good and, and where you may need to improve. If you can Power Snatch a Mack truck, but can’t overhead squat a Tonka truck, this is a great opportunity to work those positions.  The goal is to complete this complex as an unbroken set, but if you drop, just quickly pick it up and go again.

If you are looking for a starting point, try 60% of 1RM.  If possible, you will add 5 pounds each week.

Conditioning

50 Overhead Squats 75/45

40 Chest to Bar Pullups

30 Overhead Squats 75/45

20 Chest to Bar Pullups