There are no evening classes on Thursday.  There WILL be classes at 5:30am, hospital 9am and 11am.  Happy Halloween! Regular classes resume Friday  at 5:30am. Crossfit Kids Classes will be combined for the Kids and Teens Halloween Party. 4-4:45pm wearing costumes for games and mini WOD’s.  Workout of the Day 30 Muscleups for time If you cannot do Muscleups, information pills do 30 Burpee Pullups Once you complete the WOD, and catch your breath, do TL Davis Loop x 2Read more

Random, information pills non fitness related content ahead. Enemies Within is a piece of journalism about the place I worked before I moved out here.  I wasn’t there for the events of the book, advice but I was there in the years preceding it, # 100mg and I know many of the people discussed, some very well.  I don’t know how often a book gets written about the place you worked, so I’m reading it.  Beyond the reporting, the authors raise some civil liberties questions and are very critical of law enforcement.  Let me know if you read it. We are re-testing the first WOD of the Lurong challenge.  Please review the standards – if you are doing the challenge, you must do the same level as your first attempt. Other than focusing an fast transitions, especially as the reps decrease. I don’t have any advice for this one.  It...Read more

I’ll be rolling out a skill warm up in the coming days.  It will be 3 warm ups of 3 different CrossFit skills.  It is meant to be done before the workout and not for time.  These will be the “advanced” level movements, buy information pills but this can be scaled to your ability level.  Movements like pistols, chest to bar pullups, double unders, toes to bar and muscle ups will be included. This work is completely optionally.  It is geared to folks that are looking at really expanding their fitness, developing higher level skills and possibly competing in the Sport of CrossFit. I’m stealing a WOD from Freddy Camacho today.  Check out the video below.  If you go really fast, and you’re a Master’s athlete, maybe you’ll earn a trip to Miami.  Local stud Terry Dickman got 45 reps. [youtube=http://www.youtube.com/watch?v=ezzAYp_4OKs&w=420&h=315] Workout of the Day Strength Clean and Jerk Take...Read more

A bunch of CFO men competed over the weekend. Royal competed in the FrankenWOD Throwdown in San Jose.  I spoke to him on Saturday, click and he said he pushed hard and learned a bunch.  Full effort = full victory. Denny just missed a top 10 finish at a competition at CrossFit Adrenaline in Chico on Saturday – finishing in the top 10 in 2 CrossFit-style WODs, # sale PRing his back squat with 305 (make sure you ring that bell), dosage and running into a tough event in an obstacle course. Denny is a gamer and a ball of fire – I’m sorry I couldn’t watch you this weekend buddy! Don, Bill, Paul and I took on the Men’s Gauntlet at CrossFit Roseville in Roseville, CA.  The Gauntlet consisted of nearly every CrossFit movement performed in 1 hour. It was a well run event – the WODs were simple,...Read more

CrossFit Oakdale will have classes at 9am and 10am on Saturday.  Several CFO athletes are in various competitions throughout NorCal. Denny is doing a comp at CrossFit Adrenaline in Chico. Royal is in his first comp, # sale The FrankenWOD, illness at CrossFit San Jose. Bill W, Paul G, Don Q and I are taking on the Gauntlet in Roseville. Wish all the CFO athletes luck! Workout of the Day 7 RFT 7 OHS 95/65 7 Toe to BarRead more