If you are headed to the Rodeo, you might want to get your fit on first. We gotcha. Workout of the Day 9am & 10am 8 Rounds For Time 25 Foot Front Rack Walking lunge 95/65 8 Power Cleans 95/65 25 Foot Overhead Walking Lunge 95/65 8 Bar Facing Burpees At 10am we will do...Read More
Mario “Kawika” DeLeon was born on May 11th, 1980 in San Francisco, CA. Kawika lived in Petaluma, CA and graduated from Casa Grande High School. He was an Army Sergeant of the 18th Infantry. His life was lost on April 16th, 2007 and he is survived by his wife Erika DeLeon and son Keoni. Even...Read More
You Gotta Stretch It Out After some days of fantastic fitness, you might feel like you’ve been hit by the CFO Mac Truck. It’s all sore, and stiff and you find yourself doing a stellar dance break of “The Robot” without an ounce of effort. When this happens, you need to stretch it out. ...Read More
Wednesday is our first bench session on the new strength program. The first 3 weeks will likely be a feeling out process for this lift as we haven’t tested for 1RM in a bit. I suggest something below bodyweight for this session, unless you are a benching machine. For the workout, you will notice we...Read More
* Get ready for some lovin’ words from Coach Sarah. We love hearing outside of the gym wins but don’t always get to see them first hand. How has CrossFit helped your life? Everyday or extracurricular activities. TELL US ABOUT IT! My first Johnny Boy My hubby John has always kept Crossfit to what it...Read More
Starting Monday we will begin a new strength cycle. It will last 9 weeks. We will focus on the deadlift, bench press and back squat. There will be 3 sessions: a 5 sets of 3 day, a 3 sets of 8 day and a max rep set day. This is very similar to “The Cube.”...Read More
I took this workout from CrossFit Mayhem, Rich Froning’s gym. It looks challenging to say the least. But it is Saturday AFTER the Open, why not do thrusters and rowing? Workout of the Day Row 2K At the top of every minute death by thrusters. So the first minute you do one thruster, then...Read More
Your Mind is So Strong; It lifts All The Weights I love hearing about people’s goals at CFO- they span across both the two ideas of wants and needs- but none the less, they are all important. Attending class at CFO is definitely the first step to achieving most of the goals I hear of,...Read More
2 notes on lifting: Tomorrow will be an attempt at a 20 rep max on the Back Squat. Say what? Yes – a 20 rep max. Please, be conservative here. If you squat over 300, you will likely attempt something around 200 pounds. A good target is 60% of your 1RM. Use sets of 3...Read More
Trick or Treat Yo Self So I think it’s safe to say that I get a raging sweet tooth once a month- and we will leave it at that. Now I could go buck-wild and eat all the chocolate in the house, and the bag of powdered sugar, but instead I primarily stick to Nature’s...Read More
