One of the most common questions we get from new people just starting on their CFTO CrossFit journey is, “How many times per week should I come to the gym?” The answer is, “Come as often as your recovery allows.” What you want is change – you want to get leaner, stronger, fitter, faster, etc. [...]
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Upcoming Events!
Monday, May 23: Olympic Lifting Meet! Monday, May 23rd Event Starts at 7:30 pm Watch, Cheer, and Be Amazed! All CFTO members who have been taught Olympic Lifting (Snatch or Clean-and-Jerk) may participate. Participants arrive and warm-up no later than 7pm Here’s a great chance to support your fellow CFTO members and get a first-hand [...]
Sample Workout A
Part One (“Buy-In”): Deadlift, 5 rounds of 5 reps at 60% of one-rep max
Part Two (“WOD”): AMRAP* 12 Minutes:
- 5 Clean & Jerk
- 10 Paralette Burpees
Part Three (“Cash Out”): Handstand Practice and Yoga
Sample Workout B
Team Workout!
5 Rounds for Time: 10 Pull-Ups, 15 Wall Ball shots, 20 Box Jumps (24” box), 25 Press (45 #).
One partner runs 200 meters while the other partner starts the workout. When the runner returns, he takes over on the workout where the other partner left off. This continues until the two partners combine to complete all 5 rounds.
Sample Workout C
“Filthy Fifty” (CrossFit Benchmark Workout)
For time:
50 Box jumps (24” box)
50 Jumping pull-ups
50 Kettlebell swings (36 #)
50 Steps walking lunges
50 Knees-to-elbows
50 Push press (45 #)
50 Back extensions
50 Wall balls (20 #)
50 Burpees
50 Double-under jump-ropes
The CrossFit Open is Coming to CFTO!
The Open is the first step in the CrossFit Games season and takes place from March 15 until April 24. There is one workout per week for six weeks, and athletes compete to qualify for the CrossFit Games.
Every Thursday we’ll host the weekly Open WOD at 7:30pm. This will be free to CFTO members and $10 for non-CFTO members. Judging will be provided by CFTO staff and members; Coach Dan Kallen will be the organizer and head judge. Heats, start-times, or other logistics will be determined by that week’s WOD, so look to the CFTO website for details.
Saturday, 8 January 2010
Buy-In:“Dead Bugs” and Pull Up Practice
WOD: 3 Rounds for Time
- 800m run
- Max Reps Pullups
*Your score is both total time to completion and total pull ups.
Cash Out: Stretching
Friday, 7 January 2010
WOD: Two Parts…
Part One: “Karen”: 150 Wall Ball for time
Part Two: If your Karen time is <15 minutes, do "Annie": 50-40-30-20-10 of Double Unders and Abmat Situps
-If your Karen time is <20 min do a 40-30-20-10 version of Annie.
- If your Karen time is < 25 minutes, do a 30-20-10 version of Annie
CASH OUT: Stretching!
Tuesday, 4 January 2011
BUY IN: Deadlift
- 3×2 @ 70% 1RM
- 2×2 @ 75% 1RM
- 3×1 @ 80% 1RM
WOD: 4 Rounds for Time:
- 400m run
- 20 Kettlebell Swings
- 20 Steps, Walking Lunge
CASH OUT: Stretch!
CFTO Events for 2011
Thanks to our amazing members and the community they support, we had a lot of fun and memorable events in 2010 — BBQs, Fight Gone Bad, Barbells for Boobs, 2010 CrossFit Games, Spartan Race, Warrior Dash, Disneyland, Holiday Party, and more. CFTO women, of course, added to the fun by creating their own memorable events; CFTO guys have their job cut out for them to catch up in 2011.
Gym-wide events for 2011 are lining up to be even better that last year. Click the headline above to see what’s on tap for 2011…
Recent Blog Posts
- CFTO Events for 2011
- Holiday Partner Fitness Challenge
- Personal Fitness Benchmarking is Here
- Special Guest This Saturday
- 168
