So, pills for probably the first time ever, more about I screwed up.  I said we were going to Deadlift on Wednesday, and instead I programmed a 20 minute workout in which nary a barbell was touched.  My bad. So, we’ll Deadlift on Thursday and instead of adding reps, you will get a little more time to build to a heavier set.  Try to add weight to last weeks effort. In the WOD, we’ll do something we have never done at CFO – a Snatch Grip Deadlift.  I’m sure a weightlifting coach would say you will be struck by a bolt of lightning or smashed by Thor’s hammer (it’s called Mjolnir, Matt S).  I doubt that, but I do ask that you actually Snatch grip the bar.  If you “cheat” and use a Clean grip, your grip will not be taxed to the same degree and the pull is different...Read more

Coach Tricia is hosting a Paint Nite event to raise money for TESSA & LAYTON McDONALD and their sweet family – and YOU’RE INVITED!! Here’s a link to Tessa McDonalds blog where she journals their journey.https://mcdonaldtwinsblog.wordpress.com/ This is event is to help offset medical bills and living expenses. TO PURCHASE TICKETS PLEASE GO TO THIS LINK: https://paintnite.com/events/1047559.html At Paint Nite, stomach a master artist will give us step-by-step instructions to create a work of art – while we socialize and sip cocktails. Paint Nite will donate a portion of ticket sales to The McDonald Family. There will be raffle prizes, medications hors d’oeuvres and beverages. Anything that you can donate (raffle prizes, food, drink, tables/ chairs, monetary gifts) is greatly appreciated. So mark your calendar – April 16th! Please call or email Tricia Wessling 209.613.6027 [email protected] with any questions or donations. Please RSVP to the Facebook page so she can gauge...Read more

We have a bunch of people going down to compete on Saturday – this will be a great first time competition for newbies looking to test out their training or anyone who wants to check out a competition as a Athletic Supporter. Please let us know when you sign up and we can carpool!! Completely stolen from CrossFit Merced: Click on the link to register. “The Haiti Decathlon is a CrossFit-style competition that is both simple and beautiful as a test and as a workout. The event consists of 10 movements. Athletes will test themselves for maximum reps at each movement for 2 minutes before moving to the next, drugs with a minute of rest between each movement. The workout takes 29 minutes to complete. The entire competition rests on the 10 movements in the decathlon. There are no extra confusing details or wrinkles. Simple. Beautiful.  The movements (scaled movements...Read more

For the strength this we, order I’ve moved some stuff around.  We will add in the Push Complex on Monday, information pills do the Wallball OTM on Tuesday, Deadlift on Wednesday and Back Squat on Friday. If you are interested in extra squatting work, here is our recommendation.  Take your lift from the previous week, and do 3 sets of 5 at 80%.  So, if you lift Friday and hit 300 on your 5RM, I would recommend squatting on Monday or Tuesday.  Remember, this is extra squatting, you don’t have to do it.  Many folks feel like extra squatting helps (it can – a lot) but it can beat you up.  Multiply 300 by .8 (it’s 240), warm up to 240 and do 3 sets of 5.  As your Squat goes up, so will these sets.  It never gets easier, but you wouldn’t want it to. Workout of the Day...Read more

CrossFit at 9am and 10am.  This is one of Alison’s favorite WO of all time.  At 10am, order we will make a slight change. Workout of the Day 5RFT 40 Doubleunders 30 Box Jump 24/20 20 Kettlebell Swings 53/35 10am For 20 minutes Strength/Skill No Hook, remedy No Foot Snatch Conditioning 5RFT 40 Doubleunders 30 Box Jump 24/20 20 Chest to Bar PullupsRead more