Upcoming Events

Muscle Up Clinic:  We’ll be holding a Muscle Up clinic on Wednesday, price October 24 at 7:30pm.  I would like to one MU clinic a month before the CrossFit Games Open starts (likely in February).  The clinic will last about an hour.
 
Running Clinic:  CFO will be hosting a running clinic on Saturday October 27th from 11:30pm to 1:30pm. This clinic is free for monthly Athletes, and $15 for non-CFO Athletes. Jonathan is CrossFit Endurance certified and will be video taping people to see what needs to be fixed. There will be 18 spots available. Make sure to sign up on Facebook.
 
 
Merced Holiday Throwdown:  Several of us (Chance, Nick, Jen and I) are competing as individuals at the Merced Holiday Throwdown on November 3.  They still have openings for teams, but spots are limited.  If you are interested in competing as a team, please contact Alison.  A team consists of 2 guys and 2 ladies.
 
USAW Weightlifitng Meet:  USAW is holding a weightlifting meet on November 11 in San Francisco (this is a Sunday).  I have never done an Olympic meet, and I’ve always wanted to.  I think there is some interest, but there is “homework” on your side.  We will go through Outlaw Weightlifting Club, but you will need to get a USAW card (which may be $100 and is good for a year), plus pay for event entry (which is cheap, at $10).  And you need to get a singlet.  So, probably close to $200 to lift on a Sunday at a high school.
 

Bill with the DeadLift on Saturday Morning
 
Workout of the Day
 
Strength
3 Position Snatch
From Hi Hang, to Mid Hang to Ground.
In 15 minutes, build to a heavy 3 Position Snatch
Metcon
AMRAP 10
15 Snatch 75/55
30 Double Unders
Sub 10 DU attempts