Fire on the Mountain from the Atlantic.  We performed the “Prescott 19” WOD last year to honor the firefighters lost on that day.  I’m not a firefighter, approved but we have many in our ranks at CFO.  Are the issues this article raises valid?  Controversial?  I don’t really know. Workout of the Day Strength/Skill Front Squat 5 sets of 2, rx 85% of 1RM Take 10 to 12 minutes to warm up to these 5 heavy working sets. Conditioning AMRAP 10 3 Squat Clean to Thruster 155/100 6 Burpees 9 Toes to BarRead more

The CrossFit Games Regionals are this weekend in San Jose.  CFO will be closed on Friday and Saturday as I’ll be exercising with some the best CrossFitters in Northern California.  Nick Z and Jen C are competing on NorCal CrossFit with Pat Barber and Miranda Oldroyd, what is ed so if you’re in San Jo, make sure you cheer them on.  I’m checking in on Thursday night, and we’ll put base camp info out then. We had a great time on Monday doing “Kevin’s Climb.”  If you didn’t get to do the WOD, but still would like to donate, we’ll keep a donation jar by the front desk. Hand Care Note – you folks that did Kevin’s Climb put your hand through the wringer.  I hope you didn’t rip, but it happens.  I tore my hand on Sunday.  I took some advice from Jen and loaded my exposed skin with...Read more

On Monday, site CrossFit Oakdale will have 2 classes – at 9am and 10am.  For both times, pills we are asking for a $10 donation to the Kevin’s Climb documentary project.  If you should like to do the WOD and purchase a t-shirt, it’s $25.  If you would just like to pick up a cool t-shirt for a good cause, it’s $20. The WOD is long, but scalable.  You can lower the weight or scale the pullups.  You can sub rowing or air dyne for the runs. Workout of the Day “Kevin’s Climb” AMRAP 30 400m run 2 Front Squat, 2 Push Jerk, 2 Pullups 4 Front Squat, 4 Push Jerk, 4 Pullups 6 Front Squat, 6 Push Jerk, 6 Pullups 8 Front Squat, 8 Push Jerk, 8 Pullups 10 Front Squat, 10 Push Jerk, 10 Pullups Men – 95, Ladies – 65 Perform this cycle as many times a...Read more

Workout of the Day 9am Barbell Bear Complex (it’s a Clean-Front Squat-Jerk-Back Squat-Rack Jerk) 2 Bear Complex OTM for 10 minutes After 10 minutes, # buy do 20 bear Complex as fast as possible 10am Nasty Girls, rx Version 2 3RFT 50 Pistols, alternating 7 Muscleups 10 Hang Power Cleans 174/120 16 minute cap To scale this Pistols – Walking lunge or just air squats.  Or just scale the reps Muscle Ups – you can do transitions, 7 C2B Pullups plus 7 Ring Dips (or Bar Dips), 7 Burpee Pullups Cleans – Lower the weightRead more

Monday is Memorial Day and we will have classes at 9 and 10.  The WOD is “Kevin’s Climb” – a 30 minute AMRAP of 400m runs, ailment Front Squats, # 40mg Push Presses and Pullups.  We are asking for $10 donations that we will forward on to the Kevin’s Climb/Climb for the Fallen documentary.  My brother has also produced a limited run of t-shirt’s for their project that we will have at CFO in the very near future. Regionals Schedule We hope to see you at Regionals this year.  If you have been watching on the interwebz, sick it’s been a very exciting event, maybe even more exciting than the Games.  Here’s the Event times for Men’s heats in NorCal. Friday Event 1/2 11:45am Event 3 2:45pm Saturday Event 4 1:45pm Event 5 5:00pm Sunday Event 6 12:00pm Event 7 4pm Ladies and Men’s Final start at 5:10pm. We’ll have...Read more