July 11th

Saturday July 11th-- CrossFit Olympia will be meeting at Capital Lake in Olympia for a "WOD around the Lake" after we are finished with the WOD please join us back at the gym for a BBQ!!!!

BYOB...beverages and buns!

Snacks and Salads are always needed!

CFO Trainers will provide the plates, napkins, utensils, Meat and Veggies!

We will have 2 grills set up if anyone has another to bring please let me know!

A chance for us to kick back and enjoy the WA summer weather! Families are welcome!

RSVP here!

Thanks everyone for making CFO what it is! Abby

PUSH!!!

Nice Split Jerk Truck!


BW Push Jerk!

150# Push Press!


Rest...105# but shoulda gone heavier!

Push Press

Thanks For coming in Evan...from CF No Limits in Steilacoom..you guys are great!

nice dip!

Last Clean of the day...I hope

Truck pushin!

Marisa's CLEAN!

400 M Run
21 Shoulder Press
15 Clapping Pushups
5/5 KB Cleans
400 M
21 Push Press
15 Pullups
5/5 KB Cleans
400 M Run
21 Push Jerk
15 pushups
5/5 KB Cleans

Times posted soon!

Changes ARE coming to CFO!

We have already made some and there will be more and the changes will ALL be GOOD for each CFO family member!

WELCOME our new trainer Truck. Now this guy knows his stuff! He is a GREAT addition to the staff and has already made some positive changes! Welcome him to the family because he can teach us all a lot and he has the dedication and passion that our other CFO Trainers have!

We WILL be adding class starting the week of July 6th! The schedule will be finalized and up this week!

We are also going to start adding "ADVANCED" classes. These classes will be for those people who want to workout with less people and do perscription workouts ONLY. These are NOT modified and WILL NOT be modified! You can NOT attend these classes unless given permission to by a CFO trainer as we will know if you are ready for this challenge or not.

As many of you know the Westside Athletic Club has closed it's doors and The Fit Stop is moving in! We will be working together with them to give their members great rates on CFO and CFO will be giving them great rates! Its going to be a great combination and I will keep you posted on ALL the details!

If you have any questions please ask!

Friday was a FREE day...

FREE day to choose what WOD you will do! Truck and Alanna handled ALL Friday Classes as it was Payton and Vaughns LAST soccer game!

So YOUR choices for WODs were Kelly, Badger or Danny!!! Ohhhh what will you choose???

Badger

Danny

Kelly

Thirsty Thursday!

Man Makers....

Brittany at the top! Nice! Yah that is me dead in the tire too!

Welcome Brandon...for a first WOD this one was no joke!

Yah this one made you want a drink! I have determined Man Makers to be AwFUL...so now I love them and will do them more often!

50 Squats

21 Pullups

10 Man Makers

1 Rope Climb

X3

Did you say Snatch?

Well Truck did! We learned the Snatch from Truck and improved on the technique during the WOD! it was a great opportunity to see how much our new Trainer can help us and really get good at a powerful movement! I thought it all went amazing!

No times to post...as this just wasn't that kind of WOD but thanks to everyone who came to class and learned!

Amy

Mary

Audrey

Jenna

Shannon

Mel

Stacey

Julie

Joe D

Marisa

John

Ryan

Tammy

Gen

Bryce

Vicki

Abby

Cindy

Jeni

Melissa

Wanna Run? Good!

15 Dips

18 Gauntlet Squats

20 Floor Wipers

400 --OK it was 600 M! run

X4

Gen 27:11

Juan 27:11

Manic Monday!

21 Crossover pushups
15 SDHP
9 pullups
5 tire flips
21 SDHP
15 crossover pushups
9 pullups
5 tire flips
21 pullups
15 SDHP
9 Crossover pushups
5 tire flips
X2

The Fundraiser WOD at Rainier CF!

Though we ended up with only one team we still had a great time and raised some money for a great group of Special Ops soliders fallen comrades!

I am so sorry things fell through Marisa..wished you could have been there! It was crazy day of trying to get the team together and still at the last minute Juanita and Genevieve fell ill and had to be replaced! But thanks for sticking around and taking pics!

Thank you Bryce and Truck who came just to support CFO and the cause and ended up having to do the workout and did amazing!

The WOD
Team of 4 completes a 300M run, 400 push presses 65/95#, 300 M run, 800 Squats, 300 M run, 8 rope climps, 300 M run ALL while carrying (2) 35lb Jerry can...yah thats a 5 gallon jug of WATER

What an event!