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

Friday!

Spots are filling up for the Olympic Weightlifting Seminar. From our Facebook Event: Charles Shipman, affectionately known as Uncle Charles, will be at CFO on October 14th, 2017 for an Olympic Weightlifting Seminar. The cost is $125 ($110 if you sign up before October 1st) and...
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What’s Your 20?

We did this workout a few months ago and I missed it.  This is an excellent opportunity to get some burpees in for you #cfo100 crew. This workout is like a perfect storm of things I suck at.  I totally plan on doing this 20 minute triplet.  Unless something important comes up...
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No “Slop”

Tomorrow night is the Whole Life Challenge Meeting at 7:30pm. If you have any questions, they can be answered or definitely researched more after the meeting:) Come and learn about our challenge! On the back squat- be conservative. They are fairly large sets, and just like the...
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On the Deficit

A quick thought on the Clean Grip Deficit Deadlift – this is more of a positioning drill than a power lifting drill.  By all means, go heavy.  But, through each lift, ask yourself – am I in a position to Clean this bar? If your hips are high, the answer is probably...
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This Week at CFO

Burpee Challenge! We have passed our 30th day for the burpee challenge. If you are still in bring in a dollar for the prize jug. I saw a few people putting in some cash…and it wasn’t dollar bills – It is filling up! Saturday start the Whole Life Challenge....
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09/09/2017 CrossFit

We will work on Handstand progressions.  If you can’t walk on you hands, I assure you, we will have something fun to do. Come in and get your fitness on. Workout of the Day 7RFT 30 Doubleunders 25′ Handstand Walk 20 Calorie Row 25 minute cap
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More fun with Fran

For Friday’s conditioning workout, the goal is complete at least 45 Thrusters total.  If that means you need to reduce the number of Pull Ups, do so.  15-12-9, 12-9-6 and 9-6-3 are good scaling options if you can do Pull Ups.  If you cannot do Pull Ups, try a heavy swing in...
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Barbell Cycling

This is a good chance to practice barbell cycling. If you drop down to quick singles, your barbell is likely to bounce around. Because it is a short workout, try and maximize your time. If you need to lower the weight, do so and crank the intensity. Workout of the Day AMRAP 7 3...
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Weightlifting Seminar

Charles Shipman, affectionately known as Uncle Charles, will be at CFO on October 14th, 2017 for an Olympic Weightlifting Seminar. The cost is $125 ($110 if you sign up before October 1st) and the seminar will last all day Saturday. Expect to break down the lifts, lift heavy and...
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Week of September 4, 2017

We will continue our max effort lifts this week.  We will have a max effort Clean and Jerk on Wednesday and Front Squat on Friday. Workout of the Day Strength/Skill OTM for 7 Handstand work 20 second of work, 40 seconds of rest You can walk, tap your head or shoulders, try free...
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