1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Kare-bel

We talk about head position a lot in the pullup and toe to bar.  I often talk about distance from the wall on the wall ball shot – I often think people are too close.  This is why – you are looking up and putting your spine in a disadvantaged position. I love the foot...
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Week of November 12

Great work to CFOers on your overhead lifts!  After about 7 weeks of building, we had at least 37 PRs.  And that’s just from the lifts that got marked on the board.  I saw other lifts from newer athletes that were not marked, but I have a suspicion that they were PRs as...
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CrossFit @ 10am

We only have 1 workout at CFO on Monday @ 10am.  Thank you to all the Veterans in and around the CFO community. Workout of the Day “The Chief” 5 Rounds AMRAP 3 3 Power Clean 135/95 6 Pushups 9 Squats Rest 1 minute after each round.  Start each round where you left off.
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Saturday 11/10/18

Happy Saturday! Remember we are closed on Sunday and that Monday is 10am ONLY for a fun Veteran’s Day WOD! Workout of the Day 10 Rounds for Time 45 Seconds Row Rest 15 Seconds 30 Seconds Row Rest 30 Seconds 15 Seconds Row Rest 45 Seconds          
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Veteran’s Day Schedule

Friday: Normal Schedule Saturday: 9am only Sunday: Closed Monday: 10am only – Hero WOD Friday will be our last overhead test for the week – the Split Jerk.  This should be the most weight you can put over your head.  We have done a lot of preparation to get here...
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Break It Down Again

A Burpee video, and this time, we get to do Burpees. Workout of the Day Strength/Skill OTM 5 4 Strict Pullups/4 Dips Conditioning 11 Rounds for Time 33 Doubleunders 11 Burpees to Touch/11 Chest to Bar Pullups In rounds 1,3,5,7,9&11 do Burpees In rounds 2,4,6,8&10 do C2B
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Hey! It’s Carl!

This is a 11 minute workout breakdown for a 7 minute workout that had 1 simple, bodyweight movement.  Just when you think you have things mastered, break it down to smaller pieces, and really dig into the details. Some of our coaches *cough*Tim*cough*Wendy*cough*Jess*cough* have...
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Final Push – I promise.

Next Wednesday we will have one final push for our Barbells for Boobs Fundraiser. Shakin’ it up, trying something new, we will have Lara Astle come in and give a UJam (Zumba style) Class. EVERYONE should be there – guys, girls, kids, EVERYONE! We are looking for a $10...
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Barbells for Boobs at CrossFit Parabellum

CrossFit Oakdale had a great night at CrossFit Parabellum in Turlock on Saturday night.  We had 10 teams, and 20 athletes compete – Denny pulled double duty and did the workout twice.  Austin, Brad C., Maegan and Michelle B. did their first competitive workouts outside CFO....
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Barbells for Boobs!

Wish these teams best of luck as we head down to CrossFit Parabellum for the Barbells for Boobs Fundraiser: Breast Besties – Amie & Jess Kelly’s Heroes – Bob & Michelle Racks & Sacks – Denny & Karen Beards & Boobs – Denny &...
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