**** NO 11am Class Tuesday**** Registration still open for Saturday’s Fundraiser – click HERE and click on the tab for retail store once you have logged into MindBody. Raffle prizes are starting to appear on the counter at the front desk. If you can’t be at the fundraiser on Saturday but would like to buy some raffle tickets, here let Alison know. $1 each or 12 for $10. Items are still coming in, but so far we have out SkullCandy Crusher Headphones ($99 value), Again Faster Gymnastics Grips with 2 blocks of your own PERSONAL chalk, 2 $26 gift Certificates for rokfit.com – workout apparel, Rogue “American Made T-shirt size Large, 6 pack of Fuel for Fire (retail $24) and more! Heats will be run every 20 minutes starting at 9am sharp. Heat Schedule is filling up…if you have a time you are hoping to be in, contact Alison by...Read more

  Jen C completely dominated the Women’s Division, diagnosis winning every event and taking home $500.  She put on a clinic in each event, and really went HAM on the tough Event 3 with most of the gym watching.  Great job Jen. Kirk had a great day, setting a PR on his 3RM Power Clean and winning his heat in the 1K row. Jake PR’ed his 3RM Clean and battled through the row and the triplet. Christian PR’ed his 3RM Clean by 30 pounds!!!  He also put on a show in the triplet, doing the fastest Box Jump in the gym.  Christian is very raw and new, but he is a talented athlete and a hard worker.  If we just get him some stronger legs (and a counter) he’s going to be one to watch out for every day at CFO. We are looking forward to the “Hewell” fund raiser...Read more

Classes at 9 am tomorrow and GULP – I will be training with Alison at 7:15am.  The goal is to be in Turlock by 10:30am to cheer on Kirk, this Christian, # Jake and Jen C.  They are competing in the Mid Valley Mayhem comp in Turlock.  Good luck! Workout of the Day 25 Deadlifts 225/155 100 Wallball Shots 20/14 25 Deadlifts 225/155 At 7:15, we will start with As many Box Jump, Step Down 24/20 in 10 minutes Then DL/WB/DL at 20 minutes At 45 min 10-8-6-4-2 Muscle Up 50 Doubleunders after each setRead more

I started CrossFit in July, pills 2006.  I did the WOD from CrossFit.com everyday in a gym in Brooklyn, doctor NY at 6am.  I did a warmup, loaded the bar, did the WOD and went home.  I would like to say I understood intensity 100% from the beginning, but that wasn’t entirely true.  Still, over the course of a year, I turned from a fat, kinda strong guy to a fit, pretty strong guy.  I was hooked.  I more about CrossFit and intensity hoverthe course of a year, by reading articles on CrossFit Journal and surfing the Message Board, which I’m sure no one goes to anymore.  I was literally the only person I knew that did CrossFit for at least 6 months. In August 2007, I was still scaling WODs, and then I decided to only RX, no matter my time or score.  That night, Elizabeth came up, with...Read more

We are in the 11th week of the Milo build (I missed 1 week while on vacation, approved so I’ve done 10 weeks).  Milo started as something that we were doing to basically the hardest thing we do each week.  Not only is the strength aspect there, clinic the number of reps and the time domain produces a heavy dose of conditioning.  I expect 1 more week of Milo, giving us 12 total weeks.  In the 13th week, we will do a tester with the weight you opened with to see how much better you can handle that weight. Over the 11 weeks, we have seen folks that have stuck with it do some awesome stuff.  On at least 2 occasions, I have sen folks PR their Clean on Milo – not only are they PR’ing once, they are hitting that weight for multiple reps.  Nicole and Rita immediately come...Read more