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

dot com.

Workout of the Day crossfit.com 181127 18-15-12-9-6-3 Thrusters Power Snatches Toes To Bar Men 75lb Women 55lb
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Crazy 8’s

Strength Deadlift 20M 8 sets of 4 @ 70% Conditioning AMRAP 8 8 Pullups 8 Box Jumps 24/20 8 Kettlebell Swings 53/35 8 Box Jumps
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CFO Athletes at Franniversary

Brad and his teammate Tim from Resident took 1st in the Sled Push event and 2nd in the Wallball/Clean and Jerk for 3rd overall.  Brad also did some hand release handstand walking in the finals.  Chance and Jack qualified for the finals and took 2nd in the final workout. Austin...
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Fran VII is in the books

Thank you to the CFO community for helping to put together another successful Franniversary!  CFO Oakdale athletes did great.  I will have a full rundown tomorrow night. There winners were: Scaled 1: Armed and Hammered, GnarDof CrossFit 2: Oliver & Company, Certus CrossFit 3:...
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Fran VII tomorrow!!!

Doors open at 7am Judges briefing at 7:45am Athlete briefing at 8:00am First heat kicks off at 8:30am, and every 6 minutes after that. Athletes: Please check the heat schedule in your email. It is likely going to rain tomorrow – “Wagon Train” – the sled...
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Pre Fran Tradition

Before a comp, we always do a workout like this – long, breathing.  It should be dry, but if it rains, coaches will have an option.  If you are competing, this workout should be fine to perform, but you may want to rest 1 minute after each round. I could start coaching with...
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Getting Ready for Saturday

If you are competing on Saturday, we will be sending out the heat schedule in the next few hours. It is subject to change, but it wouldn’t be drastic. We will be having a taco bar for $10 a plate – tacos, rice, beans and a salsa bar. Culture Coffee Bar   will be...
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Fran is right around the corner.

This beauty is from CrossFit Linchpin. It is a good Fran warmup as is. But if you are planning on shooting the slam ball and moving the axle bar on Saturday, feel free to switch them in. There are only 2 weights – 45’s for Men and 25’s for the ladies.  Workout...
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VetWOD#3

Tuesday’s workout is VetWOD#3.  This is very similar to Open workout 18.1 – a fast, tough conditioning workout, followed by a max effort clean. Here’s how I recommend the workout go – you spend 15 minutes warming up a clean.  Know you will only have 5...
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Week of Franniversary VII

Franniversary VII is Saturday! We have a sweet gauntlet, a partner triplet, and the top 5 teams will go onto a finals with heavy cleans, rowing and handstand walks (wheel barrel walks for scaled). The first heats are kicking off at 8:30am.  We are asking for volunteers to be...
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