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

6th Annual Franniversary

Franniversary is on Saturday – Come out and support your local athletes! Heats start at 8:30am.  NO CLASSES ON SATURDAY – OPEN  GYM Sunday 10am-12pm Intro Class 10:30am   Scaled –  Thruster Gently – Sarah W and Alex B LEMA – Amie G and Maggie B Gym...
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Fibbing

Thursday’s workout is a barbell-y skill sprint.  If you are good at the Squat Snatch, this should be fast and done in under 5 minutes.  If you can handle the Squat Snatch weight, but it’s dicey, slow down there and put the hammer down on the Clean and Jerks. Now, we...
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Statue of Liberty Squat

Nice, simple video on the overhead dumbbell squat. Workout of the Day Strength/Skill Snatch, any style 3 sets of 2, 70%  Perform the 3 sets every 2 minutes after a 10 minute warm up. Conditioning 8RFT 5 DB Overhead Squat, Right Hand 50/35 5 DB Overhead Squat, Left Hand 10 Pullups...
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Tuesday 11/28/17

It’s a good technical day. Focus on keeping the weight close and making it snappy.  There will be no open gym this week on Tuesday and Thursday in preparation for this weekend’s events. Workout of the Day Strength/Skill Clean & Jerk 3 Sets of 2 @70% of 1RM Take 10...
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Week of Franniversary VI!

This is the week of Franniversary VI.  3 challenging partner workouts testing different aspects of fitness and teamwork!  We have some great athletes coming in hot, so it looks to be a great dat of competition, fun and learning.  If you are on the fence, sign up!  If you know...
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Pies, turkey, stuffing, carbs. We are all in the same boat. See you at 10am for a post-Thanksgiving workout. Don’t forget we are closed Saturday and Sunday! Workout of the Day 3 Rounds for Time 800mRun 60 Wall Ball Shot 20/14 40 Toes to Bar 35 minute Cap Scale accordingly...
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Angel Tree

***Wednesday – 5:30am, 9am, 5:30pm ONLY*** The season of giving is upon us. I am thankful everyday for the 3 kids who eat me out of food, steal Brian’s clothes and break almost everything we own. I would give them the world. I am thankful for the roof over our head,...
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Reminder on Hours This Week

Reminder – Normal hours on Tuesday.  On Wednesday, class at 5:30a, 9a and 5:30p.  Closed on Thursday.  1 workout on Friday at 10a. We will be closed Saturday and Sunday. And sign up for Franniversary!!! Workout of the Day Strength/Skill Clean and Jerks 3 sets of 2, 65% Take...
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Thanksgiving Week, 2017

This is the week of Thanksgiving – so it’s a shortened week.  We will have normal hours on Monday and Tuesday.  On Wednesday we will do a Hero workout at 5:30a, 9a and 5:30p.  CFO will be closed Thanksgiving.  CFO will be open for 1 workout only at 10am on Friday...
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November 18, 2017

Happy Saturday!!  At 9am, we will do the Whole Life Challenge WOD.  At 10am, we will do something a bit more skill oriented. Workout of Day AMRAP 12 5 Burpees 5 Ball Slams (Sub 10 Kettlebell Swings) 10 Walking Lunges At the top of each 3 minutes 200m run Reps are scored not the...
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