Emeryville
Sep 22nd, 2013

Kettlebell Sport Clinic at CFO October 6th!

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Did you know that there’s an entire sport built around the kettlebell?  Much like the barbell sports of Olympic Weightlifting and Powerlifting, you compete against others in a few key movements (the jerk, the snatch, and clean-and-jerk, in the case of Kettlebell Sport).  Unlike the barbell sports, where you’re testing a 1-rep max, in Kettlebell […]

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Sep 19th, 2013

Mobility Drills for Overhead Squat/Snatch Prep

An oldie but goodie from K-Star Not to let the cat out of the bag, but on Friday, we’re going to be having you guys go for a 1-rep max snatch (with a time limit) and a 1-rep max clean-and-jerk (with a time limit). One of the toughest things about the snatch is that bottom […]

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Sep 17th, 2013

Lance Competing in Sierra Nevada Cup Powerlifting Meet

Lance_Femme_Fit_2013

Most of you know Lance as that awesome coach over at Uptown (with occasional coaching appearances at Emeryville on the weekends).  But did you know that he’s also throwing his hat into the competitive powerlifting ring?  If his recent squat of 425 x 3 is any indication, he’s going to do well in his debut, […]

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Aug 31st, 2013

Send-Off Workout for Jill at 8am Tomorrow!

Jill_Femme_Fit_2013

  We’re holding an alternative workout at our Emeryville location tomorrow (Sat 8/31) at 8am.  It’s a send-off workout for Jill, who many of you have gotten to know over the past year-and-a-half or so that she’s been training here.  Unfortunately for us, Jill is leaving the Bay Area for a great opportunity down in […]

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Aug 17th, 2013

Keeping the Competitive Ball Rolling!

Katie_Jill_Thruster_Femme_Fit_2013

  The Femme Fit prep class that ran on Saturdays from 11am to 1pm was such a big success that we’ve decided to keep the ball rolling, so to speak. We’re changing the name of the class to the CrossFit Competition class, which gives it the broader scope it deserves.  The CrossFit Competition (CFC) class will […]

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Aug 9th, 2013

Get Some, CFO Women!

2013 Femme Fit: Sandbag Final from CrossFit Sweat Shop There’s just a little over a day left until Femme Fit.  It’s been great seeing everyone who’s competing put in the time and the hard work to prepare for the competition (and a big thanks to Arnold for coaching all the competitors–even from other gyms–during the […]

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Aug 8th, 2013

Congratulations Lt. Tamara Holmes!

LtHolmes

Our own Tamara Holmes was sworn in today as a Lieutenant in the Oakland Fire Department. This is a significant achievement as the process to get here is a long and difficult one.  There are assessments, written exams, oral exams, interviews and tons of paperwork – all required to even be considered for promotion.  Tamara […]

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Aug 6th, 2013

Just a Couple Spots Left for Jo Ann’s Women’s Strength Program

The women from Jo Ann’s last session showing the fruits of their labor   Jo Ann is kicking off another 6-week cycle for her Women’s Strength Class.  She’s going to run two sessions, with both sessions starting Thursday, August 15th.  The class is limited to 12 females, and there are currently a couple of spots […]

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Jul 30th, 2013

Steve P & the CrossFit Games: Final Thoughts

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  I’m not sure I can really write anything that hasn’t already been said (either in person or via the blog and FB) regarding Steve’s performance at the 2013 Games.  His defining moment will surely be the his deadlift/box jump workout on Day 2, which shot him from 17th place to 9th place overall, which […]

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Jul 25th, 2013

Steve’s Climb Up the Leaderboard!

Steve’s 2nd Place Performance in the Deadlift/Box Jump Couplet Days like yesterday make days like today all the more satisfying.  The same perseverance and grit Steve showed yesterday, as he clawed his way through workouts that weren’t in his wheelhouse, he showed today as his back was against the wall and he knew he had to deliver. […]

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