Fitness
Jun 25th, 2014

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

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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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Category: Community
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May 23rd, 2014

Sprint Starts on the Concept2 Rower

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  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!

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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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Category: Community
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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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Mar 8th, 2014

Saturday Heat Schedule for Open Workout 14.2

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Below are the Saturday heat times for Open Workout 14.2, which is an ascending ladder of overhead squats and chest-to-bar pull-ups. Last week was such a blast…can’t wait to see all of you get after it tomorrow! A note on heat times:  We’re allocating 20 minutes for each heat, but the reality is that in […]

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Mar 1st, 2014

Saturday Heat Times

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Below are the heat times for Workout 14.1 of the Open, which is the following: 10-Minute AMRAP: 30 Double-Unders 15 Power Snatches @ 75#/55# We’ll be going over the workout in detail, including strategy and tips, at 9:45am.  Come early to warm up and get the briefing on the workout. Also, please take note of […]

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Category: Community
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Jan 15th, 2014

Toes-to-Bar Tutorial

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(If the video isn’t working, go here to watch it on Carl’s site.) I’ve had a few people come up to me in the past week or so asking for advice on taking their toes-to-bar to the next level.  Sometimes, in order to progress, you need to take a step backward and dial in the […]

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Category: Emeryville
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