Next month we will be throwing another challenge at ya’. If you enjoyed the Bingo Game, you will probably enjoy this. It is a kettlebell challenge, but not like the ones in the past. There is no set # that you have to do, you make that up. The person who has the most kettlebell swings at the end of the challenge will be a winner. AND of course the person with the most POINTS (I know how you love points) will also be a winner. Kettlebell swings can be done at any weight (within reason), height or style. Challenge yourself – heavier weights for more challenging or eye level swings and lighter weights for newer movements. Google that – there are a ton of ways to swing.Make sure you say something like… “Siri, how do I KETTLEBELL Swing?” The kettlebell part will be important;) At the end of EACH...Read more

Quick reminder – this is Rodeo Weekend here in Oakdale. Traffic gets nutty, so if you live north of F Street on Saturday morning, you may hit some parade traffic. Regular classes at 9am and 10am with Coach Tim. Details coming tomorrow! Workout of the Day Strength 3 Position Clean PLUS 1 Jerk 20 Minutes to Clean from position 3, then 2, then 1 and then Jerk Conditioning AMRAP 10 30 Double Unders 10 Kettlebell Swings 53/35Read more

Workout of the Day Tabata Something Else 8 Rounds of each movement Pullup Pushup Situp Squat Lowest round of each movement is your score – If your lowest round of pull-ups is 8, pushups is 7, Situps is 10 and squats is 5 then your total score is 30.Read more

Hello – my name is Chance Clark, I have been coaching CF since 2009 and been coaching at CFO since the grand opening. That’s 10 yrs of fitness. After 10 yrs, other than a couple CF comps  and the CF Open I realized that I hardly ever put my fitness to use. After listening to some badass runners like Courtney Dewaulter, David Goggins, and Cam Hanes on podcasts, I decided to put myself to a new test and run a marathon . Goggins is one I found particularly interesting because he just showed up to a 24 hr run and ended up with a story containing shit, blood, and piss on the track and having to have his wife practically carry him into the car. I have always had a thing for running. Ever since I was a kid I’ve run. I know all kids run but, I would run...Read more

After nearly 120 lifting PRs over the last 2 weeks, we will transition into our focus on the snatch and the clean & jerk, the Olympic lifts, sometimes called the fast lifts. Each week, we will do a “fast lift” on Monday, back squat on Tuesday, a CrossFit workout on Wednesday, a “fast lift” on Thursday and front squat on Fridays. We will focus on the 3 position version the lifts – we did this with the snatch on Saturday, and we will do it again on Monday. The only difference, we will work from position 3 first, then 2, then position 1.5. Workout of the Day Strength 3 Position Snatch Work from position 3 from the ground, then at/or below the knee, then from position 1.5. Take 20 minutes Conditioning Run TL Davis 100/75 Pushups Run TL DavisRead more