WOD

  Wanna throw back to the days of small box competitions? Cause that is what we are doing. Summer Slam has been such a great... Read More

There’s still time to get in the #cfo100 burpee challenge.  100 days, 100 burpees, no excuses.  There’s a $10 buy in – the cash will... Read More

Congrats to CFO Alumni Jen Cadmus!  Jen’s team Norcal CrossFit Redwood City took 4th pace at the CrossFit Games!  This was Jen’s 3rd trip and... Read More

We will be doing a CrossFit Games Masters workout.  It may be a Masters workout, but it aint easy. CrossFit at 9 and 10 Workout... Read More

Right now attendance is low for the Summer Slam. We want to have a great event, but we need more COMPETITORS! We have heard there... Read More

Best line in the video – “self correcting move” So, this is a little different.  Instead of Deadlift, Clean, and Lunge with the barbell, we... Read More

More “Fran” training.  Couple of thoughts… This is Fran with some built in rest.  The hope is that you do unbroken sets, or as close... Read More

We are going to start working in some accessory work. Don’t worry about going heavy on this stuff. Keep it light, has great range of... Read More