KING KONG by morning Made into a man by night

1 Dlift 185/255/335
2 Muscle up (or 4 dips/4 pullups)
3 Squat Cleans 95/115/185
4 HSPU

5 man makers added for pm classes!

Alex6:09 241/105
Evan 5:59 335/185
Stacey12:33 135/75
Audrey12:45 105/65
Jamie13:36 135/75
Joe D 11:31 275/135

After Man Makers were added
Vernon15:56 245/95
Julie 13:29 185/95
Julia18:02 115/75
Huw16:40 185/95
Britteny18:19 115/65
Greg***
Derik 13:19 254/135
abby 12:36 185/105
Tim 13:42 245/135
Juan 16:42 185/95

Happy Birthday Tracy!

CFO Challenge participants

It is time for a NEW CFO Challenge! To Enter to win the $$ you have to pay 7$ by Friday Sept 4th. The Challenge will take place on Sept. 9,10 and 11th. Whoever shave the highest % of time off their original time will win $$$$$$. 2$ of every 5$ is going to be donated to The Special Operation Warrior Foundation!

Those that are eligible to participate are:
DeAndre
Huw
JoeD
Kyle
Bek
Tracy
John
Marisa
Jenna
Meghan
Stef
Melissa
Joe
Gen
Julie
Tammy
Delia
Reshma
Tim
Shannon
Darin
Julia

Pay to Play! Here is a chance to see how far you have come!!!!

We have a deal with The Fit Stop 24

They are offering CrossFit Olympia and Brazilian Jiu Jitsu of Olympia a deal on a membership.

They will give us a membership with NO JOINING FEE and 20% off monthly rate when you sign up for a year!

They have great trainers, Les Mills Group Fitness and are Conveniently located IN THE PARKING LOT!

Check em out! http://fitstop24.com/

We have a deal going with

Happy Birthday Tracy!

Tracy's Birthday Painstorm

30 Burpees
38 KB Swings
400 M run
25 Burpees
38 KB SDHP
400 M run
20 Burpees
38 DB Snatch (r)
400 M run
15 Burpees
38 DB snatch (l)
400 M run
10 burpees
38 pullups

Delia 57:15
Melissa -
Ann -
Joe sr -
Darin 26:17 rx
Vernon 38:45 rx
Steven 31:22 rx
Abby 25:24 rx
Jacquie 32:10
Reshma 43:08
Tim 43:14 rx
Evan 32:08 rx
Britt -
Gen 33:12 RX
Kyle 31:26 rx
Joe D 28:26 rx
Stacey 48:50
Jamie44:50
Scott 43:23 rx
Tracy 53:58
John 29:10 rx
Melodie 30:28 rx
Deb 1:04

Monday...Truck is in FULL FORCE

10 Power clean to overhead
100 jumprope
7 pc to overhead
100 jump rope
5 PC to overhead
100 jump rope
3 PC to overhead
100 jump rope
1 PC to overhead
100 Jump rope

RX = 3/4 body weight
- = 1/2 BW

Amy 14:37 -
Tracy 16:55-
Scott 20:24rx
Joe D 10:45rx+
Steven 10:40rx+
Julie 15:00 rx
Reshma 16:07 rx
Jenna 16:30-
Melodie 12:15 -
Jamie 15:05 rx+
John 11:20 rx
Meghan 11:28-
Stacey 15:00-
Mellani 19:03
Gen 12:07 -
Ann 13:15-
Melissa 12:50-
Juan 19:20 rx+
Huw 29:16 -
Evan 14:03 BW
Abby 16:42rx+

Shirts are in!

They are going fast get one while they last! Please check our products page for details!

hmmmm more choices!

Nancy

15 OHS 65/95

400 M run

X5

Michael

800 m run

50 ghd

50situps

X3

Fran

21,15,9

Thruster 65/95

pullups

times posted soon!

Choices still mean ASS kicking

Angie...that B*&$*#

100 pullups

100pushups

100situps

100squats

This is the beginning of BENCHMARK WEEK!!

Saturday to Saturday we will be rolling through the CF.com BenchMark WODs!!! yes that means firebreathers unite!!!!! Gonna be a tough fun week!


Saturday

Joshie

21 (R) Dumbbell Snatch 40#
21 L pullups
21 (L) dumbbell snatch
X3

L Pullups are NO JOKE!!!! Most of you modified with bands...John nailed it! GREAT job!

sorry so blurry!

Yack, gag, sigh, thrust, burp.....SMOKED

10-9-8-7-6-5-4-3-2-1

Thrusters

1-2-3-4-5-6-7-8-9-10

Burpee Knee to Elbows

thats right burpee into a knee to Elbow!

goes as...10thrusters 1 burpee k2e, 9 thrusters 2 burpee k2e...ETC

satan deadlifts

WARMUP!!!!!!!

6-6-6 Deadlifts

followed by MAX reps of KB swings in 7 minutes

what now????

WOW darin and Melodie! 20 for 20 nice stuff!

one minute at a time

5 box jumps

10 kb swings 35/44

15 squats

1 minute to complete each round...you have the rest of that minute plus 15 seconds to rest.

20 MINUTES

score is how many rounds you completed

Muscleups in a WOD!!!!????? yes we did it!

Seems like the trend at CFO has been to atleast start attempting muscle ups! And for those of you that are genetic FREAKS *aghmm KYLE and JOE-D* it came WAY to easy! What an inspiration!

So today we repeated a WOD...qualifier WOD anyone????

6 pullups (or 2 muscleups)
30 wall balls
6 SDHP 95/135
X5




Megan...WELCOME BACK!!!!



some of the 150 wall balls

ohhhhh Helen

You know you have a great place to get fit when YOUR ENTIRE family comes and works out together! Thank you Ruiz Family! Melissa, Joe, Brittany and Joe-D you ALL are amazing!

Helen

400 M run

21 kb swings

12 pullups

X3

Friday Funday

DeAndre working the Bear


ahhhhhh Thrusters



Some Overhead Lunges...why not?

Tabota Thursday