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

WOW You Look HOT!!

Training in the Heat by Bill Starr and the CrossFit Journal “Many of them (athletes) stop training when it’s extremely hot and voice the intention of starting up again when cooler weather arrives.  This is not the right way to deal with the problem.” -Bill Starr...
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Next 6 weeks of strength work at CFO

We will spend the next 6 weeks lifting with an emphasis on the Olympic lifts.  Weeks 1 and 6 will be max effort work – this is week 1.  Weeks 4 through 6 we will follow and on the minute drill in which we will work the Snatch from the hang and the ground.  The Clean and...
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Summer Slam “The Ladder Match” HEAVYWEIGHT WOD’s

On August 27th we will be holding the 2nd Summer Slam. This year’s theme is “The Ladder Match”. Get registered here. Who, tadalafil in your opinion, buy information pills participated in the greatest Ladder Match of all time? Post thoughts to comments on...
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Saturday June 25th

Workout info for the Summer Slam Ladder Match will be  posted next week. There is a limit to a total of 70 athlete spots. If you have any questions after the WOD’s are released, find text or call Alison at 209-345-4380. Workout of the Day “Nasty Girls” 3 Rounds...
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Hey! Hey! Eyes up HERE!

I’m going to use my music hero Sturgill Simpson to get up on my phone soap box for a second. “All too busy looking down at our phone Our egos begging for food like a dog from our feed Refreshing obsessively til our eyes start to bleed Serve up distractions and we eat...
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The same…but a little different

Thursday’s workout is version of the OTM we have been doing for the past month.  You have had a consistent opportunity to work on Double-unders, dosage Toes to Bar and being upside down.  Let’s see how you do without the built in rest. The evolution of athletes...
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Hello Shelley!

SPOTLIGHT ATHLETE at CFO Shelley R. is CFO’s spotlight athlete. Shelley is a treat to coach. She is a sponge….soaking up all she can and trying to get better. Shelley is unassuming and getting strong. Here’s a a little bit more about Shelley. How were you introduced to CFO?...
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“KOP”

Alison and I sit down every Sunday and write out the workouts for the week.  Every once in a while, healing I’ll have a big space to fill, dosage and Alison will say “what about King of Prussia?” You may ask, ed what the hell is King of Prussia?  Well,...
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Get Ready For CrossFit

Great job on the weightlifting!  After 9 weeks of the Cube, try plus a pre week of testing and a post week of testing, we had 11 solid weeks of planned power lifts.  At first glance, we count at least 71 PRs on 3 lifts.  That’s an incredible number of personal bests. Now, I...
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Saturday 6/18/16

What a great end to the Max Effort Week. I can’t wait to go over all of the PR’s from this week, buy but I would like to give a big high 5 to Brock today who PR’ed his back squat by 60#’s ! There were a ton of big lifts today and all week long.  Keep it...
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