Christmas Week Schedule Mon – Normal Hours Tues – Christmas Eve – 9am and 10am Wed- Christmas – Closed Thurs – No 5:30am class, for sale otherwise normal hours Fri – Normal Hours Sat – Normal Hours, order 9am and 10am Workout of the Day Strength/Skill Snatch Take 10 minutes to warm up to 80% of your 1RM Snatch. Perform 2 Snatch OTM for 5 minutes. For the final 2 minutes, perform as many Snatches as possible. Conditioning 30-20-10 Power Snatch 75/45 Box Jump 24/20    Read more

Exercise As Potent As Medicine from the New York Times.  As CrossFitter, order we know the power of exercise, even as medicine.  Ever wonder why we call the WOD “as prescribed?”   Workout of the Day Strength Week 3 of the Cube Shoulder Press, 5 sets of 2, 80% of 1RM Conditioning AMRAP 12 Run Parking Lot 3 Thrusters, Left arm, 45# DB 3 Thrusters, Right arm, 45# DB Run Parking Lot 6 Thrusters, Left arm, 45# DB 6 Thrusters, Right arm, 45# DB Run Parking Lot 9 Thrusters, Left arm, 45# DB 9 Thrusters, Right arm, 45# DB… Keep going up by 3s, next is 12, then 15 etc…Read more

Right now, unhealthy we’re planning to have shortened hours on Christmas Eve and New Years Eve, likely 9am and 10am.  We’ll do a hangover special at 11am on New Year’s Day. We will be closed on Christmas. Tuesday’s WOD comes from the OG’s at CrossFit Santa Cruz.  CrossFit Santa Cruz is the original CrossFit gym, passed down by Greg Glassman to Hollis Molloy and Danielle Edmundson.  Their daily workouts are simple and remind me of the years when I started CrossFit in 2006 and 2007.  To me, these type of WODs start out at a medium, but manageable, difficulty.  After rounds start to accumulate, you begin to realize the challenge is not to do it, but to keep moving, or even, speed up to beat your friends. This little tester should feel like the CrossFit Games Open. [youtube=http://www.youtube.com/watch?v=1R_DICFsRWg&w=420&h=315] Khalipa says “Push down on the bar and sweep the leg!” Workout...Read more

Team CFO was down in Merced for the CrossFit Merced Holiday Throwdown (CFMHTD) for some competitive exercise on Saturday.  This was our second years at the CFMHTD – last year it was held at the Vista Vineyards, sildenafil this year it was held at the Merced County Fairgrounds.  The CFMHTD is a great event – it is well organized and judged, # 60mg the workouts are smart and well thought out and the day moves along smoothly and efficiently.  Over the 3 years they’ve been holding the event, nurse the WODs have been challenging, but not to the point of being obnoxious.  If you are good at CrossFit, you will have a good time at the CFMHTD. I recommend giving this one a go if you’re in town next year. Paul and Emmaline competed at individuals this year.  Paul continues to chip his way up the leader board at events,...Read more

CFO has 2 teams and 2 individuals competing at the CrossFit Merced Holiday Throwdown.  There will only be 1 class at 9am.  Go hard! Workout of the Day Strength/Skill Clean and Jerk Spend 15 minutes to build to a heavy single Conditioning AMRAP 10 2 Clean and Jerks 185/115 Parking lot runRead more