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

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...
READ MORE

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...
READ MORE

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...
READ MORE

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?...
READ MORE

“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,...
READ MORE

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...
READ MORE

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...
READ MORE

Back Squat 1 RM

  Lots of PR’s this week. Let’s keep them rollin’! Workout of the Day Strength  Back Squat 1 Rep Max Conditioning 5 RFT 3 Thrusters 135/95 10 Power Cleans 15m Cap
READ MORE

A Look Back at TTMJ

42 Things I Learned Leading Up to 2012 by John Welbourn.  And a Follow up, salve A Few More Things I Learned.  I know I’ve posted this before, put it came up in a social media feed and it’s just as fun of a read now as it was then.  Some training advice, some life...
READ MORE

College Students Unite!

If you have a college student or a high school graduate that is missing out on their fitness this summer, hospital we are once again offering our Summer Student Rate. $100 a month will get them in the door for as many days a week as they can handle. This offer is available to new...
READ MORE