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Sep 6th - Oct 1st:  Mon-Wed-Fri @ 7am

Sep 20th - Oct 15th:  Mon-Wed-Fri @ 6pm


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5741 Doyle St
Emeryville, CA 94608


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Upcoming Events

Wed, Sep 08
10:00 AM - 11:00 AM

Women Only Class

This is the first day of our Women Only Class, which meets every Mon, Wed, and Fri. The purpose of these classes is to get women into the best shape of their lives - no matter what age. We can help you get leaner, faster, stronger, fitter and empower you to do things you never thought possible! To register, go here: clients.mindbodyonline.com

Sat, Sep 18
2:00 PM - 4:00 PM

Rowing Seminar w/ Kelly Powers

Kelly Powers, fellow CFOer and master-level rower, will be giving a 2-hour seminar on rowing technique. Even better, this seminar is free of charge to CFO members ($10 for those who aren't a member of CFO).

Sun, Sep 19
9:00 AM - 3:00 PM

Olympic Lifting Workshop Part I

Learn the technique of the Snatch and the Clean & Jerk. Get hands on instruction from CFO Oly Lifting Coaches Max Aita and Jo Ann Arnold. Limited to 12 people. $175. Go here to enroll: clients.mindbodyonline.com

Sat, Sep 25

Fight Gone Bad!

Join us for our annual Fight Gone Bad workout and fundraiser! For more info, go here: fgb5.org

Sun, Sep 26
9:00 AM - 1:00 PM

Olympic Lifting Workshop Part II

"Learn to Teach the Lifts", specifically designed for trainers. $175, min 8 - max 12 people. **Workshop Part I is a pre-req for Workshop Part II. To enroll, go here: clients.mindbodyonline.com

Friends of CFO

You are hereLove & Hate

Love & Hate

By Mike Minium - Posted on 07 November 2007

Love_Hate_Mitchum.jpg

Robert Mitchum's take on the duality of love and hate

Pick two CrossFit moves you love; pick two CrossFit moves you hate. Be honest. And post them to comments.

Nicole and I will then come up with a Love/Hate WOD that will simultaneously allow you to shine and have your weaknesses exposed. The workout will take place on Sunday's rest day (November 11).

The person who comes up with the most interesting combo of exercises (based on Nicole's and my ever-so-subjective opinion) wins a free one-on-one session with either Nicole or me.

Tags
Submitted by Maximus on Wed, 11/07/2007 - 07:26.

This is the hand of Love: Double-under, Pull-up

This is the hand of Hate: L-sit, Snatch

Submitted by Connie on Wed, 11/07/2007 - 08:21.

I LOVE: Cleans, Kettle Bell Swings

I HATE: Rowing, Ball Slams

Hate'm but gotta love'm: Thrusters

Submitted by Daniel on Wed, 11/07/2007 - 09:15.

Definitely HATE double unders & Air Squats
Love Handstand Pushups & Thrusters

Submitted by Melissa on Wed, 11/07/2007 - 10:18.

There are many that I HATE, but these are at the top of the long list: overhead squats, pistols.

(Others on the HATE list include L pull-ups and rope climb.)

LOVE: ball slams, double-unders (sorry, Daniel)

Submitted by Theresa on Wed, 11/07/2007 - 10:45.

Wall Ball Shots + Bench Press = Love
Burpees + Overhead Squat = Hate

Submitted by Chris B on Wed, 11/07/2007 - 10:52.

Very Nice: Wall Ball/Kettle bell swings
Not So Much: Front Squats/400 meter

Submitted by Dave on Wed, 11/07/2007 - 11:07.

Love = Box Jumps + GHD SitUps or Hip Extensions
Hate = Thrusters + Burpees

Submitted by Kirsten C on Wed, 11/07/2007 - 11:09.

Love: back extensions, double unders

(I would have said cleans, but my ripped hands say differently)

Hate: thrusters, shoulder press

Submitted by Carlo on Wed, 11/07/2007 - 12:47.

Love: snatch, clean
Hate: double-unders, rope climb

Submitted by Pratik on Wed, 11/07/2007 - 14:23.

Love: Squats, Cleans
Hate: Burpees, Double Unders

Submitted by Allen Currano on Wed, 11/07/2007 - 17:44.

OK: Cleans, Thrusters
More my way: Muscle-ups, Snatches

Submitted by jay on Wed, 11/07/2007 - 18:32.

Love: Anything heavy for low reps except front squats, box jumps
Hate: Burpees, front squats/thrusters

Submitted by Sam L on Wed, 11/07/2007 - 21:09.

Love: deadlifts, KB swings
Hate: thrusters, burpees

Submitted by Raven on Wed, 11/07/2007 - 22:24.

LOVE HATE respectivley
-rope climbs, dead lifts
-front squats, ring dips

Submitted by Laura on Wed, 11/07/2007 - 22:32.

Love: Running S-L-O-W, Lunges, and KB swings

Hate: Mornings, Exercising in the Morning, Arriving on time, Any sort of EXPECTATION that I will be on time, or exercise in the morning...

AND don't get started on the "rock and roll" or whatever you call it-- that is some major BS and a total recipe for Rash ASS. Thankfully I miss these most of the time...

Yep--that sums up... ;-)

Submitted by brad g on Wed, 11/07/2007 - 22:36.

I love it all - okay, cept double unders and box jumps.

Submitted by angela on Thu, 11/08/2007 - 09:41.

Things that:

Rock: Snatch, clean, jerk, Ball Slamming, Talking about ball slamming, running, pull-ups, sit ups, air squats, select deadlifts, giving Nicole fashion tips, giving Mike fashion tips

Don't Rock: Burpees!, holding yoga poses, explaining to Nicole what an anestitician is

Submitted by Tom C on Thu, 11/08/2007 - 13:14.

Love: Squats (any and all), rowing, deadlifts, running
Hate: Abmat situps (BAS), pushups, 400m lunges, might as well throw Snatches in there, too.

I also enjoy feeling like hell after workouts and not being able to form complete sentences. When I wake up and don't have delayed onset muscle soreness, I feel like something is missing in my life. Showing people my torn hands is also amusing.

Submitted by Robyn on Thu, 11/08/2007 - 13:18.

Love: Everything, but not alot of it likes me (i.e. pull-ups, cleans, double-unders - anything that requires timing/rythm)

Hate: Any movement named after an animal...

Submitted by Tom C on Thu, 11/08/2007 - 13:18.

Love: Squats (any and all), rowing, deadlifts, running
Hate: Abmat situps (BAS), pushups, 400m lunges, might as well throw Snatches in there, too.

I also enjoy feeling like hell after workouts and not being able to form complete sentences. When I wake up and don't have delayed onset muscle soreness, I feel like something is missing in my life. Showing people my torn hands is also amusing.

Submitted by casey on Thu, 11/08/2007 - 22:07.

love: metcon, minus double unders (my big hair always catches the rope plus they are hard). weighted pullups, L pullups, using my arms when i don't need to, making fun of mike

love/hate: ROW

hate: double unders. anything where i need good lifting form (snatch hang power clean jerking). ring dips.

Submitted by TomC on Fri, 11/09/2007 - 03:36.

I love heavy metal.

Submitted by Mike Minium on Fri, 11/09/2007 - 08:00.

Apparently Tom doesn't love sleeping.

Get to bed already, dude! You're makin' me tired just seeing that you're posting at 2:36 a.m.!

Submitted by TomC on Fri, 11/09/2007 - 18:09.

I have to work from 9 PM tonight until 6 AM Saturday. I was able to say up until 4 this morning in preparation for my late night. Fortunately, I have plenty of heavy metal to see me through the evening. I may be asleep, but we'll see if I can make it to the 9 AM class on Saturday.

Submitted by Audra on Sat, 11/10/2007 - 08:26.

HATE:Snatches and double unders

Submitted by Audra on Sat, 11/10/2007 - 08:26.

HATE:Snatches and double unders

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