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...Read 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...Read 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,...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...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...Read More

Saturday is Oakdale Gone Bad, # 40mg CrossFit Oakdale’s version of Fight Gone Bad.  Each movement is done as many reps as possible in a minute, buy more about until the call of rotate, when you transition to the next movement.  There is no time for transitions.  After you complete all 5 movements, there will...Read More

There will only be 1 class tomorrow evening at 5pm.  So, order classes at 5:30am, pharm 9am and 5pm only.  Enjoy your Halloween! Halloween for Kids in the ’70 VS. Halloween Today from the Huffington Post Workout of the Day “Jonesworthy” Rep Rounds of: Squats-Kettlebell Swings 53/35-Pullups 80-40-20 64-32-16 50-25-12 32-16-8 16-8-4 8-4-2 This is...Read More

Thursday’s WOD is a fun one – if you like to Snatch.  It is from the CrossFit Games 2012 Open.  As a gym owner and a coach, price it was one of the most fun WODs ever because so many people PR’ed lifts after performing a bunch of Snatches.  Whether it was hitting 135 or...Read More

The Franniversary will consist of 5 WODs for all teams and a Finals for the top Elite and Open teams. The first 4 WODs will be conducted Gauntlet style – each team will perform a version of well known CrossFit WODs.  The Benchmark  WODs will be 5 minute AMRAPs where every rep counts and rest...Read More

Why We’re Willing to Pay More for Cereals with Ancient Grains from the New Yorker The Exercise Cost of Juice and Soda from the Atlantic Common themes abound… [youtube https://www.youtube.com/watch?v=q9cS2W5PaSg?list=PLDamP-pfOskNegO0pIzSXjnkha52jYUSF&w=560&h=315] 2 Things: I eat lunch at my desk and have for years.  Maybe I’ll change.  Second, sildenafil this is the skinniest guy I’ve ever had...Read More