Monthly Archives: June 2012
Jun 29th, 2012

Reminder: Dawn’s Stretching & Mobility Class This Saturday June 30 at 11:30am!


 Dawn working on Leka

A big reminder to everyone who’s registered for Dawn’s stretching and mobility class:  It’s happening this Saturday June 30 at 11:30am!  Remember, the cost to participate in the class is $10, with all proceeds going directly to Candace to help her fund her CF Games experience.

Here’s the most recent list of participants.  If you want to attend the class (or if we somehow missed you), just send us an email so that we can get an idea of headcount.

Denise L
Beth Q

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Jun 28th, 2012

FREE Community Day: SAT July 7th @ 11am

Dance Party Babes.jpg

6am Dance Party Friday Community

Community Days are free to the public – No experience necessary. This one-hour class is designed to be fun and scalable to all ages and fitness levels. It includes a warm-up, instruction of basic movements, a great workout utilizing these movements and a cool-down.

Next Community Day will be held Saturday, July 7th from 11am – Noon.  All fitness levels welcome. 

Share CrossFit with friends, family and co-workers!  A great way to introduce your crazy workout program in a fun and non-threatening way.  Typically run in team or partner format, the workout is fun, doable and never boring.  Coaches are available after the workout for Q&A.

And by the way – all of CFO is welcome to join the Dance Party crew at 6am this Friday 🙂  C’mon, you know you want to…

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Jun 27th, 2012

Calling All 40- and 50-Year-Old Women!


A number of CFOers have signed up for the Hercules CrossFit "Battle of the Sexes" (myself included–I’ll be doing my first 40s age group competition).  Nearly all age categories are sold out, with the exception of the women’s 40s category and the women’s 50s category.

I’m not going to call out anyone specifically, but I know who you are.  If you have even a little interest in competing and seeing how it can transform your training experience, sign up!  I don’t know a single CFOer who hasn’t had a positive experience during one of the CF competitions.  It’s well worth the bundle of nerves you’ll feel leading up to the competition.

The cost to compete is $50 and you’ll get three workouts in on Saturday, July 28, with the possibility of a fourth workout.

Let’s do this!

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Jun 26th, 2012

Meet the Latest Lululemon Ambassador!


Robyn and the cool kids from the Berkeley Lululemon store

In case you didn’t see it in FB Land yesterday, Robyn was unveiled as one of Lululemon’s ambassadors this past Sunday.  Now when you go into the Berkeley store, besides being able to purchase some cool clothing, you’ll see Robyn’s poster up in the store (the building and the parking lot in the poster should look pretty familiar to everyone).

They don’t hand these things out, so we’re really proud of Robyn representing CFO so well!

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Jun 25th, 2012

CFO Decals are Here!



As we wrote last week, we’re spearheading an effort to raise funds to help with Candace’s expenses for the CrossFit Games

(And in case you didn’t already see it all over FB, Candace appeared in an article on the CrossFit Games site:  A CrossFit Pioneer:  Candace Hester)

Thanks to Laced Up Decals (and Manwell and Lydia, specifically) we now have some really cool CFO decals to sell, with proceeds going directly to Candace.  They cost $10, which is a steal.  You know you want your car, notebook, laptop, refrigerator, etc. to sport a little CFO pride, so get some already!

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Jun 24th, 2012

Title IX Turns 40 Today

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No person in the United States shall, on the basis of sex, be excluded from participation in, be denied the benefits of, or be subjected to discrimination under any education program or activity receiving Federal financial assistance…

Where would we be without it?


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Jun 22nd, 2012

Stretching & Mobility Class with Dawn Saturday June 30!


Candace working on upper body mobility

As we wrote about on Monday, we’re trying to provide a number of options for you guys to help support Candace’s trip to the CrossFit Games.  In Monday’s post, the day and time was still being worked out for Dawn’s Stretching and Mobility Class.

We’ve now worked out the particulars:

Day, Date, and Time:  Saturday, June 30, beginning at 11:30am
What:  A stretching and mobility class focusing on opening up the hips, hamstrings, and shoulders (and the surrounding areas of both joints).
Cost:  $10, with all proceeds going directly to Candace to help her pay for her Games expenses

If you’ve never had the opportunity to train with Dawn, don’t miss out.  She’s extremely knowledgeable and thorough, and I guarantee you’ll come away with a useful set of stretches and drills that will help your performance in any of the movements we do that involve either the hip or the shoulder (like everything we do, basically).

To register for this class, send us an email at

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Jun 21st, 2012

Act Now: Only TWO more On-Ramps offered this summer!


Rebecca showing off her lovely air squat

Don’t be left behind!  Sign up NOW for the morning or evening On-Ramps being offered in August.  These are the only On-Ramps scheduled for the remainder of Summer 2012.  Our On-Ramps have been selling out well in advance, so grab your spot before it’s gone!  Space is limited.  Email us with any questions.

Jul 30th – Aug 24th:  Mon-Wed-Fri @ 7am

Aug 7th – Aug 31st: Tue-Thu-Fri @ 7pm


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Jun 20th, 2012

Great Food for a Great Cause!


Maia on her way to finishing a thruster during the CF Games Open

Two fellow CFOers, Maia and David, have asked us to pass along the following information to all of you.  The short story is that Maia, David, and two others are doing a one-night "pop up" restaurant offering on Sunday, July 1st at 6pm.  Basically, they’ll be renting out Cafe 123 and serving a multi-course Prix Fixe dinner.  I’ve gotten to taste-test the tiramisu and if that’s any indication of the food that’s gonna be served throughout the night, you’re in for a treat!

The best part about the dinner is that all proceeds will go to the Berkeley Firefighters Random Acts.

Here’s the full invitation from Maia:

Hello friends and family!

Join Sarah Roach, David Sprague, David Gabriner and me for a one time "pop-up" restaurant ( event graciously hosted by the fine people at the Local 123 Cafe (2049 San Pablo Ave, Berkeley) on July 1st, around 6’ish (more details sent to ticket holders).

This is an exciting opportunity for the four of us to play restauranteurs for the evening, and we want you all to indulge in our food!

Each ticket is $75 and gets you a multi-course Prix Fixe dinner with complimentary beer and wine. There are only 65 seats available so if you’re interested in coming, get your tickets fast!

You can buy your tickets here:

Food will be prepared by Sarah, David S. and Maia. Beer will be brewed by Berkeley Fire Department’s Apparatus Operator Todd Lowman.

All proceeds will be donated to the Berkeley Firefighters Random Acts, a non-profit dedicated to empowering Berkeley Firefighters to positively impact the community through charitable acts.

Thanks and we hope to see you at the dinner!! Please forward this to any friends or family that you think would be interested.

Contact any of us with questions:

David Sprague:
Maia Small:
Sarah Roach:
David Gabriner:

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Jun 19th, 2012

Helping Candace Get to the Games


Candace at the NorCal Regional

For those of you who don’t know, our very own Candace Hamilton Hester, fellow CFO athlete and trainer, is heading to compete in the final stage of the CrossFit Games down at the Home Depot Center on July 13-15.

The sport of CrossFit has really taken off in the last couple of years, and with it has come a lot more time and money required to compete at the highest level.  Besides the week’s worth of hotel and food expenses (Games athletes have to be down in Carson the Tuesday before the Games starts and are responsible for all expenses), as well as flight and car rental, Candace is on the hook for various other things that have come up along the way, such as working with specialty coaches from various disciplines (weightlifting, gymnastics, track, etc.).  This all adds up to a pretty hefty sum.

To that end, I’m writing tonight to ask all of you to chip in any way you can.  Many of you have already been extremely generous, buying shirts (more on that below) or giving direct contributions to Candace.  It’s all appreciated–Candace has been extremely grateful and touched by the support she’s gotten from all of you.  But let’s see if we can get a little more help to her.

With that in mind, here are the various ways you can help out.

Direct Contributions

If you’d like to donate directly to Candace, there are two options:

Candace has set up a PayPal account that you can use for credit card payments to her.  It’s as simple as clicking on the following link:  Candace’s 2012 CF Games Donation Page

You can also write her a check.  Make it out to Candace Hester.

Another option, in particular if you want to keep it anonymous, would be to write CFO a check or tell us what amount you’d like us to charge to your credit card, and we will write a check out to Candace for the full amount.


Many of you have already jumped on board the t-shirt bandwagon.  This is a great way to give to Candace, plus you get a cool shirt to boot.  Candace gets $10 for every shirt sold.  To buy a shirt, just go here:  So Rock Shop

Look for the Hester 2012 CrossFit Games shirt.  There are three styles to choose from (men’s crew neck, women’s crew neck, and women’s tank top).  A big thanks to the folks at So Rock Shop and the Outlaw Way for making this happen.

Custom CFO Decals

Many of you have been asking for the custom CFO decals that you can put on the back or side of your car.  Now you can get them for $10, with proceeds going directly to Candace.  These will be available by end of week.  You can place your order by sending us an email.  A big thank-you to Manwell and Lydia for making this happen.  You can visit their store, Laced Up Decals, to see all of the custom decal work they do.

Yoga/Mobility Class with Dawn

Dawn is offering a special Saturday yoga & mobility class in July.  The cost is $10 per person, with all proceeds going directly to Candace.  The date is still being worked out, but it should be happening on either the first or second Saturday of July.

Private Sessions with Mini

Finally, I’m offering up 10 hours of my time for private or semi-private training (can take up to 4 people at once).  I’m asking for $100 per 1-hour session, with all of the money going to Candace.  If you want to schedule a session, email us.  If you can get two or three other people to go in with you, you can get a pretty cheap session with me and you’ll be sending a lot of money to Candace in the process.

Let’s get Candace to the Games!

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