Schedule Changes at CFO: Beginning in May!

Apr 22nd, 2008

Schedule Changes at CFO: Beginning in May!


Beginning the first week of May we will be rolling out a new weekday schedule (see attached schedule) and adding three new classes:

CrossFit for Seniors every Monday, Wednesday, and Friday at 11a.m.
Flexiblity Class with Dawn Miller every Saturday morning at 11a.m..
CrossFit for First Responders with Lau Frat every Sunday morning at

We will be posting specific information about each of these three classes in the days to come so stay tuned…

Here’s a copy of the new schedule (First Responder and Flexibility not included):
Download file

Post thoughts to comments.

DISCUSSION 10 Comments

  1. Nabil April 22, 2008 at 4:43 pm

    Allen nice video. Another technique is the contrast bath… going back and forth from hot to cold. Really hot baths can be just as uncomfortable as ice baths. Here however is a way the Japanese have found to make the ultra hot bath more bearable.

  2. jp April 22, 2008 at 4:55 pm


    You forgot to mention the new class that I’m starting called Crossfit for Losers. Class is on Friday and Saturday nights from 9pm to 1am.

  3. jp April 22, 2008 at 5:01 pm

    Nabil, that’s a great game. I found another one that I’ll probably be integrating into my Crossfit for Losers class.

  4. Robyn April 22, 2008 at 6:32 pm

    6am threw it down this morning w the weighted pull-ups. I think Edgar popped more than a few blood vessels :) You early-riser dudes rocked! nice work…

  5. Joe P April 22, 2008 at 6:48 pm

    robyn, edgar, and other 6 am folks,

    sounds like i missed a good one. i’m in tehachapi, with a view of spinning wind turbines. see you thursday.

  6. casey April 22, 2008 at 8:21 pm

    jp and nabil: where the f do you find these videos?
    anyone that says youtube is overvalued should come and talk to you two.

    the second one is like whack-a-mole, except with japanese kids and a komodo dragon.

  7. jp April 22, 2008 at 10:22 pm

    You have to be dialed in to the Japanese culture. Nabil and I have both been on the drift-racing circuit for a long time now. We specialize in drifting Lincoln Continentals and so we have made a name for ourselves in Japan. You could say we’re big there.

  8. Nabil April 22, 2008 at 11:37 pm

    I have to agree, JP is huge in Japan. He is also popular there.

  9. Allen April 22, 2008 at 11:42 pm

    JP – I’m in for the CF for Losers classes, that is prime workout time for me!

    Nabil – nice…The hot pool at Harbin is 45 C (113F) and that is damn hot, but feels good if you get in slow. I can’t imagine what 51C (124F) feels like. It actually makes an ice bath sound kind of appealing.

    They pretty much have a Japanese game show for anything you can think of, don’t they?

  10. Jonathan April 23, 2008 at 2:35 am

    the japanese have a good way of enticing people to do stupid things