For the past 6 weeks, we have been using the familiar rep scheme of a set of 5, 2 heavy sets of 3, and 5 heavy singles to develop strength. I have been cycling snatches, clean, squatting and accessory lifts into this scheme. We do the lifts 3 days a week, and there are basically...Read More
If you can’t make it down to CrossFit Merced for their fundraiser tomorrow, we will be doing it at CrossFit Oakdale. They are raising money for Tamara – wife and mom of two beautiful little ones who was diagnosed with breast cancer recently. She just began Chemo this week. Donations can be made into their...Read More
Some of you are training for Summer Slam. (GET SIGNED UP!) I would consider this conditioning piece “Fran” Training. The weights are set a little bit heavier then you would usually see. Your goal is to squat, swing AND transition fast. For the swings, the goal is to go heavy and move the weight quick. If that...Read More
Being a CrossFit gym for more than 5 years (and being in the game for more than 10) is an interesting thing. We have learned enough cool stuff that we have actually forgotten about some cool stuff. Like K-Star, or if you prefer, the Supple Leopard. Still nothing? It’s the guy I linked in the...Read More
Workout of the Day Strength 10 Minute EMOM 5 Deadlifts @65% of 1RM Conditioning 50 Chest to Bar Pullups (Cap at 5 minutes) 40 Handstand Pushups 30 Burpees to Touch 15 Minute Cap TotalRead More
Summer Slam will be happening on August 19th. We have some CFO Athletes who have been taking advantage of open gym for Summer Slam preparation. It has been AWESOME to watch. Ask a coach if you need to figure out what division to sign up for. It makes a great first competition. It’s $50 and...Read More
Monday is a repeat of strength session that we did a few weeks ago. The goal is to increase weight across all 15 sets. If you recorded your lifts, try to make a small increase in all your lifts by starting slightly heavier. Personally, I opened with 135 last time, so I plan to open...Read More
Finally! All of the penalty jug $$ has been counted and scorecards submitted- that means it is time to announce the winners of the Bust the Leaky Gut Challenge! We all know that if you stuck with the challenge all 6 weeks you already are a winner, right? I know… I know …on to the...Read More
Friday night is Bunco night, complete with the mid-year White Elephant. This evening is for the ladies – and you can bring as many friends who like to have fun as you want. No experience needed as it takes about 30 seconds to learn how to play. $11 to play, bring your own drinks and...Read More
How many of you have wondered – Gee Brian, why don’t you program more workouts with prime numbers? Well, math weirdo, Thursday is your day! But I guess yesterday was your day too – 7/11/2017 – all prime numbers. Amazon celebrated by selling stuff. For those of you that are prime number fans, I wanted...Read More
