I am a nerd for sleep. This podcast hits on meditation, melatonin, good sleep hygiene and other ways to maximize your rest time. Unfortunately, if you aren’t getting enough sleep, it can increase health problems in the present and the future. One of the big points for me was the use of sleep as a...Read More
We called out to you last week to help us gather items for those in Sonoma affected by the fires and you responded! Thanks to all who donated items – new and used – that will help out. ` On November 4th, we will be having a Fall Fest Fundraiser for Breast Cancer. There will...Read More
A good group of CFO’ers got to hang out with Charles Shipman. “Uncle Charles” brought a ton of knowledge, experience and deep thoughts on weightlifting. Scattered around the knowledge bombs, June, Lizzie (Canadian) and Sarah all PR’ed on their Snatch and Sarah also PR’ed her Clean and Jerk. This is week 6 of 8 for...Read More
Tomorrow we will be having our weightlifting seminar. There are a few more spots left – you can show up at the door. It is $125 for the day. There will be a 1 hour lunch break. If you don’t want to go out, there will be a Tritip plate for $10. No regular classes...Read More
Please share to EVERYONE you think can help out! Micayla and Dustin are back in town…opting to come to the Valley for some fresh air. They are returning this weekend and I thought they shouldn’t go back empty handed:) Let’s load them up with some supplies to bring back to those affected by the fires....Read More
The air quality on Wednesday was really bad in the morning. If the conditions are similar tomorrow, we will turn this WOD into a work/rest EMOM. We want your training to exercise your lungs, but not make you feel like you smoked 2 packs of Lucky Strikes. For the Squat club, spend 90 seconds in...Read More
Workout of the Day Strength Shoulder Press 10@55% 10@60% 7@65% 7@70% 3@75% 3@80% Conditioning AMRAP 15 Parking Lot Run 6 DB Snatch 50/35 6 PushPress Same arm Switch Arms 6 DB Snatch 50/35 6 PushPress Same Arm Read More
If you haven’t downloaded the App yet (for iTunes or Android) search it up – CF Oakdale. You can sign in for classes, stay up to date with our schedule, blog posts & WOD’s and purchase extra services. The app is FREE! Check it out! IN Fact you can even RSVP to the CFO Christmas...Read More
Remember – ‘Uncle Charles’ Shipman’s weightlifting seminar is this Saturday. The seminar goes from 9a to 4p. If you are not signed up, but want to get better at the Olympic Lifts, talk to Alison this week and get with the lifting. You can even sign up on our AWESOME App! This week – Deadlift...Read More
Workout of the Day Strength Front Squat 10 repetitions @55% 10 repetitions @60% 7 repetitions @65% 7 repetitions @70% 3 repetitions @75% 3 repetitions @80% Conditioning 7 RFT 11 Hang Power Cleans 95/65* 21 Situps *You must lower the bar below the knee for EVERY Hang Power Clean Read More
