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


May 05, 2015

Another word on the strength plan – in the beginning, pill the numbers will look light.  We will build each week, ampoule so the loads will progressively get heavier if you can handle them.  It is much better to take this opportunity to work on positioning at lighter loads so you can load the heavier lifts properly.

The CFO Weekly Challenge

Every week, I will post a mini challenge on the board.  These challenges are supposed to be tough, but short.  You will need a partner to judge you and ensure you are meeting range of motion, time constraints, etc.  If you meet the challenge, you will put your name on the board.  If you are close, take multiple attempts and see how close you can get.

CFO Challenge #1

42 Burpees to 6″ Touch in 2 minutes. 

Chest has to touch the ground, and then both hands must touch target 6″ beyond your reach.  If you are doing your final burpee before the buzzer goes off, it counts.

My favorite CrossFit video of all time.  James FitzGerald, aka “OPT” does the first sub 7 minute Helen.  James won the first CrossFit Games and was one of the first, if not the first, to call CrossFit a sport and train for it full time.  This was the first CrossFit video that looked professionally produced and following the first Games, led to the growth of the sport.

Workout of the Day



400m run

21 Kettlebell Swings 53/35

12 Pullups

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