So, this web tomorrow’s WOD is a Fight Gone Bad, sick or FGB, stomach style WOD.  A minute at each station, with a minute of rest after each round.  2 relatively easy movements followed by a heavy bar.  The general idea is to work as hard a possible until you get to the heavy bar, and worker harder.  Move safely and well, but this should be an excellent opportunity to choose the wrench.  Instead of coasting home with 6 or 7 single deadlifts, grab that bar, lock in that back and pull ’til you can’t pull no more. Of course, scale the DL to your ability.  If you can do more than 25 in a minute, it’s too light. [youtube https://www.youtube.com/watch?v=6JgGPWoYXqk&w=560&h=315] K-Star says “Start Like You Finish” Workout of the Day 5 Rounds for reps, 1 minute at each station Box Jump 24/20 Hand Release Pushup Deadlift 275/185 Rest 1...Read more

Summer is here – or at least school is out! I would like to welcome back our teachers:) If there is a face you have not yet met, # 100mg or name you don’t know – introduce yourself! You might find a new lifting buddy or running partner.  Summer events are coming up – Weightlifting Seminar with Charles Shipman, Christmas in July Bunco, maybe some river lounging…Stay tuned to Facebook to keep up on events. If you haven’t texted Alison your # to receive up to date text message, you can text her (with your name and #) at 345-4380. Workout of the Day Strength/Skill 3 working sets of 1 Push Press, 2 Overhead Squats Stiff Legged Deadlift 8 sets of 3 I DID change the sets this week – instead of doing 3 sets of 8, do 8 sets of 3.  The longer set was more of a grip...Read more

Charles Shipman, web also known as Uncle Charles, what is ed will be at CFO on June 20, 2015 for an Olympic Weightlifting Seminar.  The cost is $115 ($100 if you sign up before June 10th) and the seminar will last all day Saturday.  Expect to break down the lifts, lift heavy and learn a lot.  Charles is weightlifter from California Strength, one of the top weightlifting teams in the country.  Not only does Charles coach national level weightlifting athletes, but he coaches many CrossFit athletes – of all levels.  Charles has coached many CrossFit Games Regional athletes and is very experienced and knowledgable on how the lifts apply to CrossFit. Not only is ole’ Uncle Charles a great coach, he’s a pretty funny dude.  It will be a great day of lifting heavy, learning, and having fun. And one more thing – the skills you pick up in a...Read more

For Memorial Day, try we will be doing the Hero WOD “Hotshots 19.”  We will begin at 9am, do a general, then specific warm up for the movements.  I hope to 3-2-1 GO at 9:30.  Hotshots 19 is a relatively long WOD – it took most of us over 30 minutes to complete when we did it last year- but it is very scalable.  We can scale the weight, movements, time – anything we want.  You can work it as a partner WOD, you can sub the running for rowing, bicycling or skateboarding.  Hopefully, there are a good amount of folks, and we’ll work together and share bars. What we want is to see your smiling face, work and sweat to honor fallen heroes, and go on and have a great Memorial Day.  We will try to keep the effort to the 30-40 minute range.   Workout of the Day...Read more

Tomorrow we will be heading up to the hills of Knight’s Ferry. Brian has a  fun WOD for us to do outside. Taking it to the streets! We will meet at the top parking lot (across from the long rafting parking lot.) If you are coming from Orange Blossom, website go over the bridge and it will be on your left. If you are coming in from 108, generic it will be BEFORE you go over the bridge, on your right. We can head out for lunch after the WOD. If you are bringing a friend, please have them sign a waiver online HERE. There will be open gym on Sunday. Stay tuned to Facebook for the details. Monday is a 9am class only – Hotshots 19.Read more