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

Watch your face

Two things: Yes -you are using 2 barbells.  On the first power clean after the heavy deadlifts – be careful that you don’t clean your teeth.  Workout of the Day 10 Rounds for Time 5 Deadlifts 275/185 10 Power Cleans135/95 Rest 1 minute  
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Wednesday 1/31/18 (Early Post)

Workout of the Day Strength “MisFit Complex” Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Split Jerk Build to a heavy in 20 minutes Conditioning OTM 10 Burpees – work for 40 seconds rest for 20 seconds  
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HSPU Curveball

I’ve really enjoyed programming simple 7 round couplets with the 12/9 Calories on the rower.  Of course, I like to monkey with a good, simple thing. So, 7 rounds.  We all got that, right?15 Box Jumps to 24/20?  OK, same for all, easy peasy. We’ll make out normal...
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Week of January 29, 2018

Pretty standard week at CFO.  Make sure you get signed up for the CrossFit Games Open – the first workout is coming up in about three weeks. What we do on a daily, weekly, and monthly basis prepares us very well for nearly any physical challenge.  While we don’t train...
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Saturday, January 27, 2018

CrossFit at 9 and 10am. At 10am we will do some Handstand work before the barbell rodeo. Workout of the Day 30 Rounds for time 3 Deadlift 2 Squat Clean 1 Jerk 155/100
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Organ Meats, MisFit and Half a Classic

A surprisingly interesting article on Brett Kikowski’s diet from GQ.  I guess I think that most of the top athletes CrossFit athletes are so strict in their nutrition, there would be little room for experimentation, like adding “strange” meats. I wish I had the...
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OTM

I always feel bad when I give Denny a mess of a workout to write on the board.  I will explain it here, and it should go on the board in CrossFit short hand so we don’t burn through dry erase markers. I promise, this is much easier than it sounds – we made this up on...
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Wednesday 1/24/18

Workout of the Day Strength/Skill MisFit Snatch Complex Squat Snatch – Overhead Squat – Hang Squat Snatch – Overhead Squat Build to a heavy set of this complex in 20 minutes Conditioning 7 RFT 12/9 Calorie Row 7 Deadlift 185/125 15 minute cap
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Old School

An old school video for an old school style CrossFit workout.  This video was filmed at the old CrossFit HQ in Santa Cruz.  I would guess it was filmed in 2007.  There is no Rogue or Reebok stuff in sight, no weightlifting shoes, no belts, wrist wraps or “liquid...
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Week of January 22, 2018

This week we will start a 5 by 3 Back Squat build.  You have done this before – take 10 minutes to your target weight.  Once you hit that weight, perform the 5 sets, resting 90 seconds to 2 minutes between each set.  The build will go 60%, 70%, 80%, 65%, 75% and 85% over 6...
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