On Sunday we will be floating the river as a group. If you have a kayak, click SUP, sildenafil tube or any other river craft, COME ALONG! We will be meeting at the Horseshoe Bar Recreation Area and getting out somewhere down the river, to be decided by the River leaders:) Please make sure you...Read More
Training in the Heat by Bill Starr and the CrossFit Journal “Many of them (athletes) stop training when it’s extremely hot and voice the intention of starting up again when cooler weather arrives. This is not the right way to deal with the problem.” -Bill Starr Take the time to read this article, treat even...Read More
We will spend the next 6 weeks lifting with an emphasis on the Olympic lifts. Weeks 1 and 6 will be max effort work – this is week 1. Weeks 4 through 6 we will follow and on the minute drill in which we will work the Snatch from the hang and the ground. The...Read More
On August 27th we will be holding the 2nd Summer Slam. This year’s theme is “The Ladder Match”. Get registered here. Who, tadalafil in your opinion, buy information pills participated in the greatest Ladder Match of all time? Post thoughts to comments on Facebook. There are many divisions, this web but only 70 spots to...Read More
Workout info for the Summer Slam Ladder Match will be posted next week. There is a limit to a total of 70 athlete spots. If you have any questions after the WOD’s are released, find text or call Alison at 209-345-4380. Workout of the Day “Nasty Girls” 3 Rounds for Time 50 Squats 7 Muscle...Read More
I’m going to use my music hero Sturgill Simpson to get up on my phone soap box for a second. “All too busy looking down at our phone Our egos begging for food like a dog from our feed Refreshing obsessively til our eyes start to bleed Serve up distractions and we eat them with...Read More
Thursday’s workout is version of the OTM we have been doing for the past month. You have had a consistent opportunity to work on Double-unders, dosage Toes to Bar and being upside down. Let’s see how you do without the built in rest. The evolution of athletes position while upside down has been significant. But...Read More
SPOTLIGHT ATHLETE at CFO Shelley R. is CFO’s spotlight athlete. Shelley is a treat to coach. She is a sponge….soaking up all she can and trying to get better. Shelley is unassuming and getting strong. Here’s a a little bit more about Shelley. How were you introduced to CFO? When did you realize CrossFit was for you?...Read More
Alison and I sit down every Sunday and write out the workouts for the week. Every once in a while, healing I’ll have a big space to fill, dosage and Alison will say “what about King of Prussia?” You may ask, ed what the hell is King of Prussia? Well, it’s a really nice town...Read More
Great job on the weightlifting! After 9 weeks of the Cube, try plus a pre week of testing and a post week of testing, we had 11 solid weeks of planned power lifts. At first glance, we count at least 71 PRs on 3 lifts. That’s an incredible number of personal bests. Now, I realize...Read More
