If you are available Saturday, treat CrossFit Parabellum is holding a Barbells for Boobs Fundraiser at 8am. You will need your own judge, so bring a friend who can count to 30:) WOD is “Grace” – 30 Clean and Jerks 135/95 for time. All proceeds go to Mammograms in Action.  We will be having regular classes on Saturday and Open Gym Sunday will be from  11am to 1pm.  Saturday at 9am will have a 2 part WOD and the Advanced Class will have the same with a Hang Snatch thrown in for fun. Workout of the Day For Time 100 Double Unders 21 Front Squats 115/75 21 Shoulder to Overhead 100 Double Unders 15 Front Squats  15 Shoulder to Overhead 100 Double Unders 9 Front Squats  9 Shoulder to OverheadRead more

We have done the No Hook, diagnosis No Foot Snatch before in Skill work.  It really forces 2 things – an aggressive turnover and pulling under the bar fast.  All it means is you don’t use the Hook grip and you set up with your feet already in the landing position. If you are relatively new to Snatching, price just Snatch normally, using hook if you like and foot movement.  This movement is generally more beneficial to experienced lifters to re-enforce mechanics and where/when to apply force. [youtube https://www.youtube.com/watch?v=nsw7ccYkHzg&w=420&h=315] Jon North, one of the best weightlifters in the USA, executing a No Hook, No Foot movement Snatch Workout of the Day Strength/Skill No Hook, No Foot Snatch Work to a heavy single in 20 minutes Conditioning Alternating Tabata 8 rounds of Snatch, 135/95 for 20 seconds 10 seconds rest Alternating KB Front Rack Lunge 53/35 10 seconds restRead more

Wednesday’s WOD is followed by some heavy back squats.  I expect some scaling will be needed for this WOD, cheap as it has 2 relatively high skill movements.  Scale to the point that you can work skills, but so your intensity is high.  If you have Muscleups, but think you may be doing 4 singles, that’s probably OK, but I’d almost rather see you do 2 chained each round and hop right on those doubleunders. Any style of MU is ok, bar or ring.  If you need to use assistance like bands, that’s ok, but have something you can get in and out of quickly so the intensity is high. If you don’t have Muscleups, you may sub either Pullups or Dips, or both.  If you do just 1 movement, I recommend 10 pull-ups or dips.  If you do both, I recommend 8 pull-ups and 8 dips. If you do...Read more

In case you need some reminding, approved we have some pretty badass Master’s Athletes at CFO. June, visit web Denny and Robin recently participated in the second iteration of the Master’s Functional Fitness WODs.  This second go around, the WODs were a little more balanced and it looked like a fun week (or two). Denny and June each scored 2 top 10 finishes. Robin dominated once again, with 3 1st place finishes and 3 second place finishes.  Oh, and it’s her birthday. Great job folks! Workout of the Day Strength/Skill Deadlift Heavy Set of 5, Week 6 of 8 Use 8-9 sets to build to your set of 5.  Things should be very heavy by now.  If you are like me, you may be adding smaller weights, like 5# or even holding your number for to really own.  Really use those sets, especially the heavy one, to get to that...Read more

Congratulations to Jen and Nick Zambruno!  Our good friends were married on Saturday in front of frailly, erectile friends, and a bunch of great exercisers.  We love you guys and wish you a long, happy and healthy life together. There are many events in the coming weeks if you are looking to test your CrossFit-ability outside the confines of CFO before the Fran-niversary. Novemebr 8 – Barbells for Boobs – Grace at CrossFit Parabellum – Please let Alison know you will be going. The gym will be closed on this day so we can go down and WOD to save 2nd base! November 15 – Row-athon at CrossFit Walnut Creek.  This is a fundraiser at my buddy Andrew Williams gym in downtown Walnut Creek.  It’s 90 minutes of a team row, with mini WODs to score more points.  This is being held to raise funds for a friend of CrossFit...Read more