.com put out this enticing WOD and we just felt we couldn’t pass it up. See ya in the AM! “180811” Complete as many rounds as possible in 10 minutes of: 5 power cleans 10 toes-to-bars Men: 205 lb. Women: 135 lb.Read more

August 13th – Briefing for 21 Day Healthy Living Challenge 7:30pm 14th – Kids & Teen Program Tuesdays & Thursdays 4-4:30pm for Elementary Ages 4:30-5:15pm for Junior High & High School 18th – Royal Rumble Competition – Sign up on www.wodrocket.com OR come check out the competition and vendors. Wandering Barista, Mind Body Wellness, Max Muscle Modesto, Taquizas El Amenecer Tacos and Salsa Bar, The Circulation Station & more! September 4th – 21 Day Healthy Living Challenge begins! 9th – CrossFit Day at the Oakland A’s Game – $75 for spectator entry into competition, lunch, game vs. Texas Rangers, and event t-shirt. 209-345-4380 19th – First Event of the CrossFit Team Series – find a partner and get signed up! October  20th – Kids & Teens Fall Fling Competition – Facebook Events December 1st – 7th Annual Franniversary -Partner Competition with CASH & PRODUCT Prizes www.wodrocket.com  Workout of the Day...Read more

Like Nemo, we are super excited for the first day of school in Oakdale. We hope all of you parents had a great summer, enjoyed your last summer dinner together where you set rules for the school year to come. Seasons change, but you guys still keep getting fit and that rocks. I love days when we throw rope climbs at you and no one hides. And then we throw rope climbs and HEAVY sled pushes at you and you love that too. When you are done…you love it when you are done.  Happy First Day of School! Workout of the Day 3 Position Snatch Positions 1.5, 2 and 3 Build to a heavy complex in 15 minutes Conditioning  “Bicouplet 2” 21-15-9 Snatch 85/55 Chest to Bar Pullup 10 Minute Cap  Read more

A free KillCliff or RXBar to any CFO member that came out to National Night Out and hopped on a rower.  Great job to Brad C/Amber with our top row of 34/26 calories in 1 minute!  Wednesday’s workout has some high skill stuff and some very primal stuff.  It should alternate every minute, so you do 1 skill, then one grunt, 1 skill, 1 grunt, rinse repeat. For the grunt work, go as heavy as you can.  The distances should be relatively short, so you can go heavy.  But feel free to try different weights on sleds and carries. You just have to complete the required work in the minute.  Rest the remainder of the minute. Workout of the Day 7 Rounds Minute 1: 1 Rope Climb Minute 2: 1 Sled Push 10m out/10m back Minute 3: 50 Doubleunders Minute 4: 1 Farmers Carry 10m out/10m backRead more

*** Registration for Royal Rumble Still OPEN!*** Workout of the Day 10 Round For Time 5 HSPU 5 Power Cleans 135/85 10 Box Jump & Overs 24/20 Rest one minute  Read more