Team CFO!!

Jul 16th, 2010

Team CFO!!

team oak 2.jpg

Team CFO gettin’ after it!

The games are upon us! For those of you who are holding down the fort in Oaktown, the gym will be closed.  However, we highly encourage you to take advantage of the exceptionally programmed track workouts below to get your conditioning on this weekend while taking breaks from the online streaming video and blog updates.

Speaking of blog updates, every effort will be made to update the blog with new information as it becomes available, so check back regularly.

Here is the schedule for the weekend:

FRIDAY, July 16th, 2010

Regular schedule for group classes, Open Gym (3:30pm – 5pm) = Cancelled

Rest Day

SATURDAY, July 17th, 2010 = Gym Closed NO GROUP CLASSES

Track Workout:

Run 400m
Run 300m
Run 300m
Run 200m
Run 200m
Run 200m
Run 200m

Rest 2 minutes between sets.  You won’t be fully recovered in between sets, but push the intensity nonetheless.

SUNDAY, July 18th, 2010 = Gym Closed NO GROUP CLASSES

Track Workout

For Time:
Run 400m
100 Push-Ups
200 Squats
Run 400m

No mixing and matching of reps.  Do the run, then the push-ups, then the squats, and then the final run.

MONDAY, July 19th – Back to Regular Schedule



Feb 25th, 2008

Comments: 19

Team CFO


There’s been some talk here and there at CFO about the CrossFit Games.

But now it’s time to get serious about getting a team together. There’s no size limit on how many can be a part of the team and we’re looking for as broad a participation level as we can get, regardless of fitness level. If you’ve ever been to a marathon, you know that there’s a wide range of abilities among the participants, and the CF Games will be no different. There will be some fire-breathers competing, to be sure, but there will also be some everyday Joe and Jane CFers there as well.

So just step up and be a part of Team CFO.

We’re going to have a kick-off meeting on Wednesday, March 5 at 8pm to rally the troops and answer any questions you might have, and hopefully sway anyone who’s currently on the fence to be a part of Team CFO.

Also, to get everyone in the mood for the Games, we’ll be holding a month-long CF WOD competition that we’re calling the CFO Throwdown during the month of March. Ask Mike, Nicole, or Lau about the Throwdown if you want details, but the gist of it is as follows: We’ll be keeping track of WOD results for every national-site WOD throughout March. The man and woman who do the best, on average, over the month of March will take home a prize for their efforts.

So let us hear it. Post to comments if you wanna be a part of Team CFO. Also post to comments any reservations you may be having about participating.

DISCUSSION 19 Comments

  1. Tamara February 25, 2008 at 6:41 am

    Audge & Mike, great job on that brutal workout.

  2. Patrick February 25, 2008 at 6:48 am

    I was so happy there was the wanna-be firefighter class this morning at 11 meaning I was able to postpone my date with Eva. Count me in for the Throw Down and the Games.

  3. Brad Greenlee February 25, 2008 at 6:52 am

    I would totally do the CrossFit Games if I thought I wouldn’t completely embarrass myself.

  4. steven February 25, 2008 at 8:26 am

    I am putting on the game face and going into competition (diet) mode tomorrow…. let the festivities begin.

  5. Mike Minium February 25, 2008 at 3:44 pm


    You won’t embarrass yourself. It’s gonna be awesome and we’ll all be down there going through it together.

    You should do it.

  6. Lau (pronounced Low) February 25, 2008 at 5:17 pm

    Congrats to everyone who finished the WOD yesterday. Whats more challenging Murph or Eva?

  7. steven February 25, 2008 at 5:25 pm

    you mean whats more monotonous?

  8. cave connie February 25, 2008 at 5:39 pm

    Dude, Eva was far more challenging than Murph! At least Murph allows you to rest, once you reach muscle faliure there’s not much more you can do than rest. Aside from leaving me totally gassed, Eva was far more menatally challenging than anything else – the last 2 rounds were brutal! It was like Helen on crack or meth. I’m totally down to do it agian. I know Tamara wants some!

    BTW, I think Eva would be great training for the Games- it’ll help us get both physically and mentally prepared.

  9. Susan February 25, 2008 at 6:03 pm

    It was nice meeting all of you at CFO last Saturday. As expected, you are all super cool! Mike and Nicole, your seminar was really helpful. Next time we won’t pull another “rookie” move and forget our clothes. Hope to see you at the games. –Susan

  10. daniel February 25, 2008 at 7:48 pm

    Is that Conner in the photo doing squats?

  11. steven February 25, 2008 at 8:36 pm

    must be… i dont know anyone else doing that much over there.

  12. Robyn February 25, 2008 at 9:09 pm

    Audra & Connie – You were super-fun to watch yesterday. Really the only highlight in an otherwise dismal WOD 😉

  13. sierra February 26, 2008 at 1:29 am

    I suppose that if I can survive a workout like Eva, I can survive the games. Count me in!

  14. Lau (pronounced Low) February 26, 2008 at 2:13 am

    Right on Sierra!

  15. lance February 26, 2008 at 3:39 am

    If Sam (Sierra)is in, count me in. I will be the official cheerleader.

  16. dawn February 26, 2008 at 3:45 am

    I’m missing all these awesome workouts! How would anyone ever do Eva alone? I would love to go to the games–

  17. Audra February 26, 2008 at 5:43 am

    I definitely agree with Connie that Eva is much more brutal than Murph! The sick thing is that I’m down to do it again – even though my hands are jacked-up from the pull-ups! I know Connie’s with it…

    Robyn – you rocked Eva!! and Angela, you know you were lookin’ good 😉

  18. casey February 26, 2008 at 7:30 am

    missed this one (eva) but it definitely looks harder than murph.. i’ll find out on weds.
    everyone that did it, way to go!

    reservations w/ cf games.. i should start rehabbing my ankle so i can run. right now i can take two running steps, hop, and try to avoid a face plant

  19. Tamara February 26, 2008 at 4:28 pm

    For all those who are disappointed for missing Eva, we are getting together in the 6am class tomorrow for the “make up”. It’s a great pre-work workout :) Please don’t call in any fire’s or medical calls in downtown Oakland for at least 5 hours after !

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