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

Coach Sarah here, cheapest and I’m gonna drop some info bombs about class timeliness… I come from both side of the tracks- a fairly regular 9AMer who is a part of the fun and craziness that makes a coach feel like they’re wrangling cats, page and a coach who has a mean case of diarrhea...Read More

Today was the first All Access Class in the morning. It was GREAT! It was an EMOM with rowing, side effects pushups and air squats. The class will be fast paced, but mostly body weight and lighter weights. Workouts will be between 15 and 25 minutes. We are currently offering the first two weeks for...Read More