Monday June 23rd is the start of the Pushup Challenge. Day 1 starts with 5 pushups and it will go up by 5 each day, medications with built in rest days. To be a part of the challenge there is a $10 buy in and we will need a Max unbroken rep set as a baseline. At the end we will do another set to see improvement. I will be recording the max effort sets so we can see not only the # of repetitions that will have increased, this site but also form. 
Death by Barbell will be taking place Friday night at 6:30pm. The best way to get better at competing in CrossFit is competing in CrossFit.  There are three categories – RX (135/95), Scaled (95/65) and a Masters Division (75/55).  If you can handle these weight and the movements, and if you’ve been coming to CFO regularly, you can do Death by Barbell.  Sign up and let’s work hard and have some fun!

Workout of the Day
Strength/Skill
Front Squat
1 set of 8, 75% of 1RM
Take 10-12 minutes to warm up, using sets of 5 and 3.
Conditioning
100 Doubleunders
Then
3-6-9-12-15
Thruster 95/65
Toe to Bar
Then 100 Doubleunders
Scale the thruster as needed. If you do not have doubleunders, do DU attempts for 3 minutes then move onto the Thruster/T2B couplet.