Welcome to CFOC Workouts

Our training program follows the CrossFit concept and programming to elicit as broad an adaptation as possible.  Training includes metabolic conditioning (metcon), gymnastics movements (i.e. bodyweight exercises), and weightlifting (Olympic lifting, power lifting, and other external objects).  The workouts vary from day-to-day and include one or more modalities.  While the typical CrossFit training cycle is 3 training days followed by 1 rest day, we post workouts for six days followed by a rest day on Sundays.  Some WODs are time priority (i.e. # of rounds in 20 minutes), some task priority (complete the WOD for time), and others strength and skill and not for time (i.e. single rep lifts).  We note the prescribed loads and rep schemes, but realize that you must adjust the WODs to your own skill, ability, and conditioning.  If you're not sure what to do, then contact us or don't do that WOD.  You should be exhausted at the end of the WOD.  If not, then you didn't work hard enough - even if the workout only calls for heavy lifting!  Most importantly, have fun! Click HERE to return to the main site.

Comments

[Pam A.]

Time
Round 1 4:40
Round 2 4:30
Round 3 4:34

[Nick B.]

"New Guy Murph"

1 mile run

10 Rounds w/ 1 minute break:
-15 situps
-10 pushups
-15 squats

1 mile run

[Nick B.]

Oh....New Guy Murph took 49.5 minutes