Glute Ham Raises
Excellent video from Barbell Shrugged on the Glute Ham Raise. Now that we have enough GHD to use in class warm up, if not workouts,... Read More
Week of Christmas 2016
We will have a normal schedule this week, as Christmas falls on a Sunday. Back Squat on Monday, HS work on Tuesday. Next week will... Read More
CrossFit at 9am and 10am on Dec 15
Don’t forget, the Christmas party starts at 5:30pm. CrossFit at 9am and 10am. Workout of the Day 21-15-9 Power Cleans 135/95 Sit-up Rest 5 min... Read More
Pulling, Jumping and Basic Addition
Lots of lifting and jumping on Thursday. If you score this as we normally do, our white board will be full of rounds, and partial... Read More
Upcoming Team Competition
Looking for a fun Team Competition? CrossFit Quake is hosting a Rep Your Gym event. $130 for a 2 person team – must be same... Read More
Heavy, and Technical, with a High Heart Rate
Tuesday’s work is similar to a Squat Clean workout we have done in previous years. Except this time, we will use the Squat Snatch. Ideally,... Read More
6th Annual CFO X-Mas Party on Dec 17, 2016
The CFO Christmas Party is Saturday at 5:30pm. There will be a white elephant for both kids and adults. There will be Taco cart. ... Read More
Ladies Bunco and Our Annual Christmas Party
Annual Holiday Bunco and Ladies White elephant:) This is a ladies only event. You don’t have to know how to play bunco…we will teach you... Read More
Franniversary V Recap
Franniversary V was a great day at CFO. 40 teams of 2 from all over the state converged on Oakdale to exercise competitively and have... Read More