May 16th WOD

Thursday May 16th Conditioning AMRAP 18 Minutes Run 200m 12 Dumbbell Hang Squat Cleans 50/35lbs 12 Push Ups on Dumbbells Extra Set the Clock for 12 Minutes – Accumulate 4 minutes hanging from the pull up...
CFOF goes to Mexico

CFOF goes to Mexico

Here is Yesenia – one of the most consistent members of CFOF and a real badass, reppin’ us in a cave in Mexico (poor her!). Generally found among the awesome 6am crew 😉 == Wednesday May 15th Strength Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 Conditioning 27-18-9...

May 14th WOD

Tuesday May 14th Strength Sumo Deadlift 3-3-3-3-3-3-3 Conditioning For Time 200 Double Unders 50 Calorie Row 30 Toes to Bar

May 13th WOD

Monday May 12th AMRAP 20 Minutes 100 Wall Balls 20/14lbs 80 Calorie Row 60 Box Jumps 24/20″ 40 Box Step Ups (One DB, 50/35lbs) 20 Muscle Ups
The CrossFit diet

The CrossFit diet

Unlike <insert the name of that other diet protocol that you have heard of>, CrossFit diet is less a strict protocol and more a philosophy, and it’s a pretty simple one to follow as well: Eat meat and vegetables, nuts and seeds, some fruit, little starch...