I've been trying to get the site to be more user-friendly. Let me know what works and what doesn't. BTW, the pic in the header is of my 21 mo. old's chalk handprints in the gym were I work part-time. I have an amazing boss who lets my kids come to work sometimes.

WOD 20080421

CFWU x 2 Back squat 5-5-5-5-5 Using a pvc pipe, broom stick or barbell you will hold the "bar" on your shoulders and squat five reps for five sets, rest two to three minutes between sets. You are supposed to increase the weight each set, trying to find your max five rep weight. I would... Continue Reading →

CrossFit Warm-up

We have a saying, "Our warm-up is your workout." It's not very far off the mark. Every day you will see me post CFWU x 2 (eventually 3). This means do some kind of light cardio for two minutes. It can be running, rowing, jumping rope, jumping jacks, anything that will elevate your heart rate... Continue Reading →

This week’s schedule

The way CrossFit workouts are scheduled is three days on/one day off.  Today is the first day of a cycle on the CF Headquarters site.  That means this week we work out Mon, Tue, are off Wed, w/o on Thu, Fri, Sat, off Sun. Tonight I will post the workout for tomorrow.


I hope you are. Sunday night I will begin posting the first of the WODs (Workout of the Day). We will be doing a three day on/ one day off schedule. Each post I will explain the exercises and when possible provide visual aides, as well as variations and adaptations for home, park or gym.... Continue Reading →

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Welcome to CrossFit O-Zone. More content coming soon. Whether you think you can or think you can't, either way you are right. Henry Ford

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