The wait is over! No, not the release of the first Open workout (check back later for that). It’s the release of the team rosters for the CFO Intramural Open! Let the real challenge begin! Below are the names of your teammates, as well as your fellow competition (hahaha!). Don’t forget to come dressed in […]

The Open is coming (again)! If you were frustrated in March (or April or July) with your lack of higher skill gymnastics movements, here is a chance for you to get some expert coaching, progressions, etc. Coach Alex was an All-American gymnast and a CF Games competitor. Combine the two and you have a coach […]

We’re changing the way we program our Thursdays.  The goal is to add structured and fun “recovery” work into the week. Many folks know that working hard is important to progress, but so is recovery, and properly structured recovery at that. If you normally make up a day from earlier in the week on Thursdays, […]

A classic couplet gone long! This one’s gonna be all about managing volume and having a plan. It’s time for 19.5! Below is the heat schedule for Saturday. 19.5 is going down at our Emeryville location. Workout briefing starts at 9:45am. First heat kicks off at 10:00am sharp. See you all tomorrow! Send us an […]

Last week it was strict HSPUs. This week it’s bar muscle-ups. Let’s put those gymnastics skills to the test! It’s time for 19.4! Below is the heat schedule for Saturday. 19.4 is once again happening at EGA. Workout briefing starts at 9:45am. First heat kicks off at 10:00am sharp. See you all tomorrow! Send us […]

Bring on the strict HSPUs! It’s time for 19.3! Below is the heat schedule for Saturday. 19.3 is happening at EGA. Workout briefing starts at 9:45am. First heat kicks off at 10:00am sharp. See you all tomorrow! Send us an email if you need to be added to the heat list or if you’re on […]

For each category we have assigned the following prizes: 1st Place: $300 cash 2nd Place: $50 cash 3rd Place: CFO T-Shirt of your choice Daily Points 1) Ellie A at 645 total points 2) Norah M at 575 total points 3) Sherrill L at 567 total points Body Fat % Improvement 1) Mary L at […]

Congratulations to all of you who participated in the Nutrition & Healthy Habits Challenge! Week 8 finished on Sunday, so now you’ll have to continue your healthy ways without the use of a spreadsheet (or maybe you’ll continue to use it). We heard a lot of great stories (decline in body fat percentage, first pull-ups, […]