menu close menu

Latest Posts

Comments Off on May 1 2014

May 1 2014

And we continue..... CFO WOD "Burgener Total" 1 RM Snatch 1 RM Clean &Jerk 1 RM Front Squat *you will have three attempts to achieve your max weight *all three weights combined will make up your total *45 min time cap

read more
Comments Off on April 30 2014

April 30 2014

Bring Socks tomorrow!!! (Or today) CFO WOD: "Annie climbs ropes" 50/40/30/20/10 DUBs ABMAT SitUps Rope climb

read more
Comments Off on April 29 2014

April 29 2014

Chipper Chipper Chipper CFO WOD 1) 3 min AMRAP of the chipper Rest 1 min 2) 6 min AMRAP of the chipper Rest 2 minutes 3) complete the entire chipper "The Chipper" 20 cal row 30 Box Jumps 20 Toes to bar 30 Pistols 20 KB SDHP 70/53 30 Burpees 20 Thrusters 135/95 300m run

read more
Comments Off on April 28 2014

April 28 2014

CFO WOD: CrossFit Total 1 Rep Max Back Squat 1 Rep max Strict Press 1 Rep max Deadlift = CF total You will have three attempts to achieve your max weight for each lift You will have the entire 45 minutes to complete the total. At the end we will record your heaviest lifts from each ...

read more
Comments Off on April 25 2014

April 25 2014

Remember we will be closed tonight through Sunday for all classes in Lieu of artwalk. Come see the great set up in the gym. Good luck to all those doing the FGB fundraiser up on JBLM. CFO WOD: Tabatas!!!! Goblet Squats KB Deadlifts *Alternate through movements for 16 rounds Planning note. We will ...

read more
Comments Off on April 24 2014

April 24 2014

CFO WOD: Partners 100/75/50/25 Cal row DUBs

read more
Comments Off on April 23 2014

April 23 2014

CFO WOD: 3 Rounds 30 WallBalls 5 Muscle Ups or 15 ring dips

read more
Comments Off on Its another Double Bday kinda day

Its another Double Bday kinda day

Happy Birthday Erinn and Ryan (FL) We hope you both have amazing days. Thank you for your burpees. CFO WOD: 25 Burpees -------------- 200m row 21 Clean & Jerk 136/95 200m row 16 Box Jumps 24/20 ------------------- 24 Burpees ------------------- 200m row 21 Clean & Jerk 135/95 200m row 16 Box Jumps 24/20 -------------------- 25 Burpees

read more
Comments Off on April 21 2014

April 21 2014

CFO WOD: 3x max HS hold 100 KB Swings 53/35 50 Thrusters 45/35 25 Pull Ups

read more
Comments Off on April 18 2014

April 18 2014

CFO WOD: 12 Min OTM 1 Squat Clean + 1 Front Squat AHAP! 5 MIN AMRAP Burpee Box Jumps 24/20 Heehee!!!

read more