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Monday August 20th

August 20, 2018


This is Rob O from Hybrid Athletics and the CF Strongman seminar staff.  I’m writing to let you know that I’ll be leading a one day course at your box on Saturday, October 20th.  A few weeks ago I posted an image on Instagram and asked that interested box owners contact me if they wanted to host our gig.  Drew responded and he said that his community would embrace the opportunity to learn more about strongman movements and how they can be integrated into a solid CF program.  I thought I’d follow up with an instructional email to help explain the course.  Below are some of the most important details and answers to several FAQ —


  1. The course runs from 8:30am till 4:30pm. We spend the entire day learning, lifting, and discussing the application of strongman movements. Each movement learned is followed up with a very short workout. Even though our seminar is physical, there are no physical requirements — anyone of any ability or strength level can participate.  

  2. We cover 6 or 7 different movements depending on the group of people in attendance.  They include — tires, stone, kegs, axles, yokes, farmer’s handles, and logs.  Attendees will explore their own personal limits in a safe, fun, energetic environment.

  3. Cost is $395 per person and I can offer discounts to groups of 3 or more that would like to sign up as a group.  Simply contact me for a group discount code at  

  4. You DO NOT need your Level 1 to attend.  Level 1 certified attendees will get a coach’s certificate.  Otherwise, attendees will receive a certificate of completion.  However, if an attendee goes on to get their Level 1, CFHQ will retroactively send an updated coach’s certificate.

  5. Strongman is infinitely scalable and you don’t need to be a big, hulking man to participate.  Our seminar is for men and women alike — age, ability, and experience are not barriers.   


Why should you sign up for the course?  


I’ve been in the CF world for over 10 years and I’ve watched the culture change over time.  Our seminar is a throwback to the way CF was a decade ago.  Simple movements executed at high intensity with your buddies.  That magic formula is what has kept me involved for so long.  The feedback that we get from our attendees usually looks something like this email which was sent from an attendee in Wales —


"Hello Rob,


I loved that the course book had a lots of info in it but it was nowhere near as seeing the movements in person. Doing things in the flesh with attendees like flaw spotting and adjusting lifting positions (for large tires) was really helpful. I have even seen small flaws in myself via video.


The seminar couldn't have come at a better time for me. I had my first beginner strongman competition the following week. The small adjustments in my elbow and head position on the overhead lifts helped me no end.


As Dan said before you and Rhoddy left, the inclusion of strongman movements in Outcast's programming bring so much fun and this fun is what keeps me interested. Plus the strongman practice transfers to my olympic lifts with very positive effects.


Thank you for making a sport or as you said "entertainment" (in the extreme case) part of my weekly training.


All my best —



I sincerely hope that you will come out and spend the day learning while lifting.  As CrossFitters, we often learn best by actually DOING things…not by READING HOW TO DO things.  Our course is set up with that in mind. It’s designed to allow participants to get their hands dirty, play with new toys, and learn how to integrate these old school movements into new school CF programming.  Attendees often walk away feeling inspired and surprised by their own capabilities.  After hundreds of gigs over the last 8 years, I’m confident that you’ll love what we do and how we do it.  


If you have any questions at all, please don’t hesitate to reach out via email —


Hope to see you all in September!!


Yours in strength —

Rob O





“Country Mile”

For Time:
1 Mile Run  FIT: 1,000m Run
50 Wallballs (20/14) (14/10)
40 Box Jumps (24/20) (20/stacked plates) *lets work that jump*
30 Burpees
20 Power Snatches (115/80)(75/55)

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