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Jun 13th, 2013

Good-Bye to Booth & Kirsten

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Kirsten & Booth looking fabulous!

Kirsten and Booth have been a part of the CFO clan for the past few years. This weekend they are moving back East where Booth is in medical school to begin a new adventure.  We are sad to let them go, but excited for their bright future.

We will miss you both with your beautiful smiles, positive attitudes and kick-ass athleticism.

Best of luck!

If you’d like to see these two lovely people before they leave, they will be at Prizefighter tomorrow night from 6pm until whenever, accepting raised glasses from friends and well-wishers.

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Jun 6th, 2013

Joe P Competing in Track Meet this Saturday June 8th!

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Joe P going shoulder to overhead during CF Games Workout 13.4

CFO OG Joe P is competing in the Pacific Association Masters Championships this Saturday at Chabot College in Hayward.  All the action starts at 9am.

Joe is scheduled to compete in the 200m and 400m sprints, and might even sneak into the 100m sprint.  He’s been training hard with Aaron C, our resident track-and-field coach here at CFO, and is all ready to go.

Let’s wish Joe luck on our FB page.  I’ll be heading down there to cheer Joe on this Saturday; hopefully we can get a few more familiar CFO faces down there to cheer hi on as well.

Get some, Joe!

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Jun 5th, 2013

Marc Toh moving to Guam!

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This is hard to believe and sad to report, but our long-time client and resident pilot Marc T is leaving CrossFit Oakland after almost 5 years of training with us.  Marc has taken a new position with his current employer that is based in Guam.  

Tomorrow will be Marc’s last day training with us before his big move.  Hopefully his flight path will take him through the area now and again and we can see him from time to time.

While I hear there is no CrossFit in Guam (shocking!), I am sure Marc will figure out how to continue to train hard and make those PRs for which he is so famous.

Take a moment to wish Marc well, either in comments, on Facebook or in person.

We will miss you dearly Marc!  It has been a pleasure to coach you and train with you.  Best of luck to you and your family. 

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Jun 2nd, 2013

Happy Birthday, Tamara!

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A most Happy Birthday to the Queen of Uptown!  She’s a USA Women’s baseball player, a CrossFit Games competitor, Oakland Firefighter, Olympic Weightlifter, metal fabrication apprentice, CrossFit gym owner and all-around amazing woman.  There are so many things to respect, it is hard to know where to begin. 

My favorite thing about T is her radiant smile (see photo above).

We love you T.Holmes.  Have an amazing day – you deserve it!

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May 30th, 2013

NEW: CFO Endurance Program w Coach Aaron!

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Did you know that our very own resident running coach, Coach Aaron or Coach Evil as we like to call him, is also a certified CrossFit Endurance coach?  Now that you do, what does that mean for you?  What is means is that we are lucky enough to now offer a formal CrossFit Endurance program to the CFO community! Classes are running NOW, so don’t wait.  Check out Aaron’s write up for more info:

CrossFit Oakland’s Endurance program utilizes CFE protocols with sport-specific strength training and conditioning geared towards improving performance, fitness and endurance sports potential.  Are you a triathlete?  A road racer preparing to run a marathon, ½ marathon, or a 5/10k race this year?  Is your team looking to complete the challenge of Tough Mudder?  Maybe you’re a CrossFitter wanting to improve your running technique and work on your overall endurance?  If you said yes to any of these questions, this is the program for you!

What is CrossFit Endurance?  Traditionally, endurance training has meant adding more time and volume to workouts for one’s body to compete a specific time or distance.  Instead, this program will demand greater attention at the skill and technique level, then we’ll test that technique under stress over a much shorter period of time developing increased stamina and maximum VO2 capacity to compete faster, longer and therefore see greater athletic gains. 

The CFO Endurance program consists of both track and running WODs with a separate strength and conditioning class that focuses on skill based endurance training and mobility.  Participants can buy into any of the available class options that best meets their needs and schedule. 

Three Available CFO Endurance Classes

TUESDAYS 6:00AM – 7:30AM Group Running/Track WOD – The focus is on proper running technique along with a track or running workout designed to maximize an athlete’s endurance and anaerobic threshold.  Location is Piedmont HS, unless otherwise stated.

TUESDAYS 6:30PM – 8:00PM  Group Running/Track WOD – Location is Piedmont HS, unless otherwise stated.

THURSDAYS 7:15PM – 8:30PM  Group Strength Training/Conditioning Class at Uptown – For the athlete looking for more social and supportive interaction with a team training atmosphere. 

Other CFO Endurance Program Options

Private 1:1 Session – Scheduled during open gym hours, when there are no CF classes, or on the weekend.  Ideal for an athlete wanting a more focused one-on-one session with Coach Aaron, or another member of the CFO/Uptown coaching staff.  It’s also for the athlete that may feel intimidated in a class setting environment.  An initial consultation will take place with each new client to determine their sport-specific goals.

10-Day Pass – For the non-committal athlete wanting to test out the CFO Endurance program without purchasing a month-to-month membership.

Fees 

$10 Drop-in fee for each track/running WODs only

$25 Drop-in fee for CFO Endurance strength/conditioning class at Uptown

$35 Unlimited Monthly track/running WODs only

CFO ENDURANCE GROUP CLASS – $150/month (Consists of both Tuesday Track/Running WOD and Thursday Strength/Conditioning Class

CFO ENDURANCE PRIVATE 1:1 – $199/month

CFO ENDURANCE 10-DAY PASS – $199 (Applies to both Track/Running and Strength/Conditioning Classes)

Payments accepted through the current CFO online client system

Active CFO/Uptown members are welcome to attend a Track/Running Class or a  

CFO Endurance Strength/Conditioning class by paying the respective drop-in fee 

Email for more information or to get answers to any questions.

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May 29th, 2013

Regionals Wrap-Up with Coach Arnold

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Team CFO 2013

Congrats to Team CFO for finishing 8th place in the very tough CF Games Regional division of Northern California. We are so proud of you!  Special thanks to Coach Arnold for programming, training and coaching the team over the past couple of months in preparation for Regionals weekend.  

Here is Arnold’s wrap-up:

Team CFO put in a solid performance at the Norcal Regionals. We were ranked 23rd going in and finished the weekend in 8thoverall.

Candace and Brandon set the tone on the first workout, “Pair Jackie.” Each of them had to complete a 1000m Row, 50 Thrusters at 45 pounds and 30 Pullups. Only half the field was able to complete this workout under the time cap. Candace came out blazing and pr’d by 45 seconds, then Brandon took over and finished the workout in 5th place overall. The entire team followed up with a strong 6th place finish in the 3RM Overhead Squat workout. After surviving the Burpee Muscle Up workout with a 17th place finish, Team CFO sat in 6th place after Day 1.

Day 2 of competition started with all six members of Team CFO having to complete 30 wall balls, chest to bar pullups, pistols and dumbell snatches each, in relay style. Everybody held their own and we took 10th overall on that workout. Justin and Tamara ended day 2 with a 9th place finish on the 21-15-9 deadlift and box jump couplet. Team CFO was in 9th overall after two days of competition.

Michelle and Manwell started day 3 with a brutal workout. They had to hold a handstand while the other did handstand pushups, do toes to bar while the other hung from the bar, do shoulder to overheads while the other held the rack position and then lunge down the field with the bar in the front rack. It was a grueling workout to watch, let alone do. Only half the field completed the workout in the 15 minutes allowed. We were one of them, finishing in 14:38 and a 13th place finish.

Team CFO put in a gritty performance on the final event of the weekend. It was a relay style workout that included rope climbs and squat cleans that pushed everyone to their limits. With the clock counting down and the crowd on their feet, we finished the workout as the buzzer sounded. We were 1 of 7 teams to complete the final workout.

It was a great weekend. Everybody left it all out there on every workout and we finished in 8th overall. Thanks to all those who came out to support us.

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May 27th, 2013

Memorial Day: Take a Moment to Remember

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Our tradition at CFO is to perform what is known in CrossFit circles as a "Hero WOD" to commemorate Memorial Day.  Tomorrow’s WOD is a Hero WOD first posted on crossfit.com on November 8, 2011.  It is the only Hero WOD named after a female warrior and was chosen by Coach Arnold to be tomorrow’s CFO workout.

Come out tomorrow (Emeryville group classes at 8am, 9am & 10am and Uptown open gym from 8am -10am) to tackle this one with all you’ve got. It is our hope that we can all take at least a moment tomorrow to remember that there are those willing to make the ultimate sacrifice to defend what they feel is honorable and defendable, namely the rest of us.  Read on to find out more about U.S. Army First Lieutenant Ashley White.

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U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

 "White"

Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

 

 

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May 24th, 2013

Let’s Go Oakland!

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Katie C. showing her Team CFO spirit with these sensational signs – on display at the Norcal Regionals this weekend!

Team CFO is in it to win it!  Competition for the Team starts tomorrow (Friday) morning at 9am for Event 1 and 1pm for Event 2!  Hopefully you can make it out there to cheer on the team in person.  You can find the heat listings and other information on the CF Games website.  This same website will be updating results in real-time, so this is your best source for immediate information.  

CFO will also be keeping you up to date on our Facebook page.  

Try to make it out to the Sonoma County Fairgrounds at some point in the next three days. The action will not be disappointing.  Look for the green Jameson tent or for Katie’s fantastic signs.

Go Team CFO, GO!!!!

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May 22nd, 2013

E’Ville & Uptown Holiday Weekend Schedule!

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Check out the NorCal Regionals this weekend – you never know what might happen

***** Schedule changes for the weekend at both CFO locations ******

EMERYVILLE:

Friday May 24th:  NO OPEN GYM.  

Saturday May 25th: Regular Saturday Schedule (8am, 9am & 10am)

Sunday May 26th:  GYM CLOSED- Get thee to Regionals!

Monday May 27th:  Weekend Schedule (8am, 9am & 10am)

Regular classes resume Tuesday May 28th

UPTOWN:

Friday May 24th: NO EVENING CLASSES.  6am only.  All clients welcome at Emeryville classes (5pm, 6pm & 7pm)

Saturday May 25th: GYM CLOSED. All clients welcome at Emeryville classes (8am, 9am & 10am)

Sunday May 26th: GYM CLOSED – Get thee to Regionals!

Monday May 27th:  Open Gym: 8am – 10am

Regular classes resume Tuesday May 28th

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