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

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 Pull...

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

Unlike , 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 and no sugar. One thing that stands out to me (me = Nitin) personally, is that...

May 9th WOD

Thursday May 9th Conditioning 6-9-12-15-18 Deadlifts 225/155lbs Bar Facing Burpees Extra Split!

Barbells and Badges Competition

May is the National Physical Fitness and Sports Month. Each year, the Fremont Police Department with a community gym and holds a fundraiser created around fitness for a local charity. The 3rd such annual fitness competition, called “Badges and Barbells”, will be...

Costa sighting!

See that tall, dashing, sexy hunk standing in that picture there? Yeah, me neither! But hey - we had a rare Costa sighting this past weekend! Tuesday May 7th 2019 Strength 10 Sets - 3 Deadlifts + 1 Power Clean AHAP Conditioning For Time 20 Burpees 10 Cleans...

May 6th WOD

Monday May 6th Strength Seated Dumbbell Strict Press 5 x 12 AHAP Conditioning 30-20-10 Pull Up Front Squat 135/95lbs

May 3rd WOD

If you are wondering what Jeff is doing in this picture, well, so are we! Friday May 3rd Strength Push Press 5x3 Conditioning 21-15-9 Strict Press #75/55 Ring Dips...


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