Excellent video from Barbell Shrugged on the Glute Ham Raise. Now that we have enough GHD to use in class warm up, if not workouts, we want to get as much out of the tool as possible. As a society, we are frontal fixated, and we get that way on the GHD machine. Basically, we...Read More
We will have a normal schedule this week, as Christmas falls on a Sunday. Back Squat on Monday, HS work on Tuesday. Next week will be our final week of the Back Squat progression. In the new year, we will do a 5 RM Back Squat build, a 2RM Front Squat build and heavy Snatch...Read More
Don’t forget, the Christmas party starts at 5:30pm. CrossFit at 9am and 10am. Workout of the Day 21-15-9 Power Cleans 135/95 Sit-up Rest 5 min 18-15-12 Power Cleans 155/105 Toes to Bar Rest 5 12-9-6 Power Cleans 185/115 Bar Facing Burpee At 10am, the 135/95 piece will be coupled with GHD situps. The 185/115 piece...Read More
I admit, I have always wanted to do this workout at CFO, but we never had the rowers. Now we do. Listen to Dave Castro’s advice – do not game the workout to get a lot of doubleunders. Go as hard a you can on each station. If you can do DU, do singles and...Read More
Lots of lifting and jumping on Thursday. If you score this as we normally do, our white board will be full of rounds, and partial rounds. And that’s just hard to clean up. Instead, lets score as one total score – 3 reps per round in round 1, 6 reps per round in round 2, 9 reps...Read More
Looking for a fun Team Competition? CrossFit Quake is hosting a Rep Your Gym event. $130 for a 2 person team – must be same sex. The event is on February 18th. More info can be found HERE. Training for this will be great training for the Open…just saying. If have a partner but are...Read More
Tuesday’s work is similar to a Squat Clean workout we have done in previous years. Except this time, we will use the Squat Snatch. Ideally, you will be able to pull your body into an Overhead Squat position during your second pull, and receive the bar at or near the bottom of the squat. If...Read More
The CFO Christmas Party is Saturday at 5:30pm. There will be a white elephant for both kids and adults. There will be Taco cart. Please BYOB and an appetizer or dessert to share:) Dinner is $10 for adults $5 for kids and White Elephant is up to $25 for adults and $5-10 for kids....Read More
Annual Holiday Bunco and Ladies White elephant:) This is a ladies only event. You don’t have to know how to play bunco…we will teach you and it is fun and easy. If you can roll dice you can play bunco. Please make sure you RSVP if you are attending, stuff not just if you like...Read More
Franniversary V was a great day at CFO. 40 teams of 2 from all over the state converged on Oakdale to exercise competitively and have a good time. It was a true celebration of the community that we have all built over the last 5 years. Athletes went hard from the first 3-2-1 Go until...Read More
