Fitness
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 […]

Comments: 1
Category: EGA
Read More
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 […]

Comments: Comments Off
Category: Community
Read More
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# […]

Comments: 2
Category: Community
Read More
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 […]

Comments: Comments Off
Category: Community
Read More
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 […]

Comments: Comments Off
Category: Emeryville
Read More
Mar 8th, 2014

Saturday Heat Schedule for Open Workout 14.2

14_1_Group_Shot

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 […]

Comments: Comments Off
Category: Community
Read More
Mar 1st, 2014

Saturday Heat Times

883228_10102992029675420_461429919_o

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 […]

Comments: 2
Category: Community
Read More
Jan 15th, 2014

Toes-to-Bar Tutorial

885073_10102992072948700_1895368102_o

(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 […]

Comments: Comments Off
Category: Emeryville
Read More
Dec 14th, 2013

Reindeer Games Heat Schedule

1401908_10151770985056872_703337128_o

It’s finally upon us…the Reindeer Games! We have four teams competing Saturday at CrossFit Adventure in the Reindeer Games:  Team EGA (Rx’d division), Team CFO (Rx’d division), CrossFit Oakland (Scaled), and the CFO Masters. Team EGA is comprised of Michelle, Danielle, Colin, and Will.  Team CFO is comprised of Rebekah, Kristy, Kamran (pictured above), and Justin.  CrossFit […]

Comments: Comments Off
Category: Emeryville
Read More
Page 2 of 141234510...Last »