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

Week of November 12

November 12, 2018

Great work to CFOers on your overhead lifts!  After about 7 weeks of building, we had at least 37 PRs.  And that’s just from the lifts that got marked on the board.  I saw other lifts from newer athletes that were not marked, but I have a suspicion that they were PRs as well – I would guess we were pushing 50 overhead PRs.

We will have some fun workouts this week, to include a competition WOD from VetWOD on Tuesday.

Next week, we will begin a Cube style progression – Back Squat, Bench Press and Deadlift.  This will get interrupted by the holidays – we’ll do a 3 week progression, then come back for a 6 week progression after the new year.

Coaches for Boobs is still going – Coach Tim is over 500 Burpees and as a gym, our coaches will have to perform well over 2,000 burpees as you have spread the word and opened your wallets.  Let’s keep it going through the final stretch!  CFO coaches will be hydrating and stretching as they prepare for the Burpee-palooza on Saturday at 10am.

Workout of the Day

OTM 5

4 Strict Pullups/4 Dips

Conditioning

AMRAP 10

30 Burpees to 25# Plate

30 Pullups

30 Box Jumps and Overs 24/20

In the remaining time, perform as many Burpee Box Jump and Overs

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