WOD

CH, EW, WB – CROSS TRAINING 9/11 Tribute WOD (Time) AFAP: 2001m Run or Row 11 Box Jumps (30″ / 24″) 11 Thrusters (125# /... Read More

CH, EW, WB – CROSS TRAINING 343 (Time) In teams of 2, AFAP: 343 Burpees One person does burpees While the other holds a deadlift... Read More

CH, EW, WB – CROSS TRAINING WOD 71 (Time) 10 Rounds AFAP: 4 Push Press (115#/85#) 3 Strict Pull-ups Cash out: 100m Sled Push ——————-... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Snatch (3, 3, 2, 2, 1) WOD METCON –  (Time) AFAP: 800m RUN then 4 Rounds: 60 DU... Read More

CH, EW, WB – CROSS TRAINING   Weightlifting Front Squat (3-3-3-3-3 for a 3RM) WOD METCON – (AMRAP Round and Reps) EMOTM until the clock... Read More

CFO Newsletter September 2016 See what’s happening at CFO, check out the move of the month, and learn more about your coaches!  

CH, EW, WB – CROSS TRAINING Gymnastics 10:00 Handstand push-up practice WOD METCON –  (AMRAP – Rounds and Reps) 10:00 AMRAP: 3 Wall Walk-Ups 2... Read More

CH, EW, WB – CROSS TRAINING WOD This WOD is open to the public so bring a friend or two…you’re going to need them! It’s... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Clean and Jerk (5 Min EMOM 3 Reps) WOD METCON –  (Time) For time: 50 Cal Row 40... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Front Squat (Paused FS 3-3-3-3-3 working up to a daily ma) WOD METCON –  (Time) 45-30-15 AFAP: Sit-ups... Read More