Fitness
Aug 25th, 2014

Programming Focus for Next Couple of Months

Prowler_Sunday

    Some of you have been asking about the seemingly sudden uptick in intensity with our conditioning workouts.  There’s a reason for that.  Next week will be tier testing, but beyond that, we have two primary focuses, two things we’re programming for out on the horizon. First Up:  Crosstown Throwdown on October 11th More immediately, […]

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Category: Community
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Aug 19th, 2014

Moxie Madness Recap

EGA_Uptown

The EGA crew (left) and the Uptown crew (right) This past weekend, two teams from the CFO family, Team EGA and Team Uptown, competed in Moxie Madness.  Moxie Madness is a two-man, two-woman team competition, and one of the biggest around.  Team EGA competed in the Open (Rx’d) division, one of 79 teams competing in […]

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Aug 18th, 2014

Teen CrossFit continues in the Fall!

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Our summer pilot program for High School athletes was a great success, so we have decided to add a fall session to keep the momentum going. If you think you or your teen might be interested, here are the details… Who: Kids ages 13 – 18. No experience necessary. We keep the movements simple and […]

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Jun 25th, 2014

Kettlebell Clinic with Coach Lance: Sat July 19th @ EGA!

LanceKB

Come and spend 2 hours with Lance as he teaches you the proper technique on the KB swing, clean, snatch, double clean and double snatch.  These are some of the more advanced movements seen in CrossFit competitions and are great tools in improving overall fitness.  Do not miss this opportunity!  The clinic will be hands-on […]

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Category: EGA
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Jun 5th, 2014

High School Summer Program – Tue-Thu session added at Uptown!

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Calling all High School Athletes!  There are now TWO options for getting fitter, faster and stronger over the summer!  In addition to our MWF session at CrossFit EGA, we have added a second session which meets at 3pm on Tuesdays and Thursdays at our Uptown location. Classes will be coached by a fully certified and […]

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May 23rd, 2014

Sprint Starts on the Concept2 Rower

model-d-black

  Often times, in shorter rowing pieces (1000m or less, depending on the context), you’ll see people tug on the rower a few times with their arms.  There’s a reason they’re doing this, but there’s a better way (so please stop pulling on the rower like a gorilla, folks). Many of you 6am class regulars have […]

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Category: EGA
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May 11th, 2014

Introducing: High School Summer Strength & Conditioning Program!

RobbieBaseballSm

CFO will be piloting a Strength & Conditioning Program for High School Athletes who want to stay in shape over the summer. If you know any young athletes who might be interested, pass it on! Here are the particulars: Goals: •To provide an off season S&C program to local high school athletes •To be more […]

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Mar 29th, 2014

Saturday Heat Schedule for Open Workout 14.5

CrossFit Open Workout 14.2

  It’s finally upon us…the final workout of the 2014 Open.  And it’s a doozy: For Time: 21 Thrusters @ 95#/65# 21 Bar-Facing Burpees 18 Thrusters @ 95#/65# 18 Bar-Facing Burpees 15 Thrusters @95#/65# 15 Bar-Facing Burpees 12 Thrusters @ 95#/65# 12 Bar-Facing Burpees 9 Thrusters @ 95#/65# 9 Bar-Facing Burpees 6 Thrusters @ 95#/65# […]

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Category: Community
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Mar 15th, 2014

Saturday Heat Schedule for Open Workout 14.3

CrossFit Open Workout 14.2

Below are the heat times for Open Workout 14.3, which is a nasty little 8-minute AMRAP of ascending rep-and-load deadlifts and box jumps. There’s lots to cover for this workout.  Make sure you’re at CFO at 10am sharp so that we can prep you for everything you need to know in terms of strategy and […]

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Mar 14th, 2014

Proper Sequencing for Optimal C2 Rowing Efficiency

  Many of you from the 6am class know Andrea.  We’re psyched that she’s agreed to shoot a few videos for us dealing with technique on the Concept 2 rower (or erg, if you prefer).  We love having people use the rower; it’s a great exercise in its own right and in addition, it’s a […]

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Category: Emeryville
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