Wednesday

  We’d like to thank everyone for all the support you have provided to us over our first two months.  We’re so thankful for our community and culture that continues to grow thanks to the passion you have for CFO.  As we go into 2014, with so much...

Tuesday

6:30am class only  Skill: Work on: Pull-up: Kipp & Butterfly Overhead Squat: Tech work for WOD WOD: “Josh” For time: 21 Overhead Squats (95/65) 42 Pull-ups 15 Overhead Squats 30 Pull-ups 9 Overhead Squats 18 Pull-ups...

Monday

Part 1: A. Bench press:  5×8 @ 65%* B. Deadlift:  5×8 @ 65%* *On the last set AMRAP (as many reps as possible) *Rest approx 90 Seconds between sets   Part 2: 3 Rounds for time: Row 500m 10 Front Rack BB Walking lunges – 5 ea leg (135/95) 10 KB Swings (24kg/16kg)...

Saturday

Part 1: EMOM 10 min 3 Power Cleans @ 80% Part 2: AMRAP 15 min 9 Thrusters (95/65) 7 Hang Power Cleans (95/65) 5 Sumo Deadlift High Pulls (95/65)

Friday

Part 1: Push Press 1 x 4RM 4 x 4 @ 90% of 4RM (2-3 mins rest for sets @ 90%) then Climb the ladder for 10 minutes 1 Shoulder to Overhead (135/95) 1 Front Squat (135/95) 10 Double Unders 2 STOH 2 Front Squat 20 Double Unders 3 STOH 3 Front Squat 30 Double...