May 29th, 2013

Regionals Wrap-Up with Coach Arnold


Team CFO 2013

Congrats to Team CFO for finishing 8th place in the very tough CF Games Regional division of Northern California. We are so proud of you!  Special thanks to Coach Arnold for programming, training and coaching the team over the past couple of months in preparation for Regionals weekend.  

Here is Arnold’s wrap-up:

Team CFO put in a solid performance at the Norcal Regionals. We were ranked 23rd going in and finished the weekend in 8thoverall.

Candace and Brandon set the tone on the first workout, “Pair Jackie.” Each of them had to complete a 1000m Row, 50 Thrusters at 45 pounds and 30 Pullups. Only half the field was able to complete this workout under the time cap. Candace came out blazing and pr’d by 45 seconds, then Brandon took over and finished the workout in 5th place overall. The entire team followed up with a strong 6th place finish in the 3RM Overhead Squat workout. After surviving the Burpee Muscle Up workout with a 17th place finish, Team CFO sat in 6th place after Day 1.

Day 2 of competition started with all six members of Team CFO having to complete 30 wall balls, chest to bar pullups, pistols and dumbell snatches each, in relay style. Everybody held their own and we took 10th overall on that workout. Justin and Tamara ended day 2 with a 9th place finish on the 21-15-9 deadlift and box jump couplet. Team CFO was in 9th overall after two days of competition.

Michelle and Manwell started day 3 with a brutal workout. They had to hold a handstand while the other did handstand pushups, do toes to bar while the other hung from the bar, do shoulder to overheads while the other held the rack position and then lunge down the field with the bar in the front rack. It was a grueling workout to watch, let alone do. Only half the field completed the workout in the 15 minutes allowed. We were one of them, finishing in 14:38 and a 13th place finish.

Team CFO put in a gritty performance on the final event of the weekend. It was a relay style workout that included rope climbs and squat cleans that pushed everyone to their limits. With the clock counting down and the crowd on their feet, we finished the workout as the buzzer sounded. We were 1 of 7 teams to complete the final workout.

It was a great weekend. Everybody left it all out there on every workout and we finished in 8th overall. Thanks to all those who came out to support us.

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May 27th, 2013

Memorial Day: Take a Moment to Remember


Our tradition at CFO is to perform what is known in CrossFit circles as a "Hero WOD" to commemorate Memorial Day.  Tomorrow’s WOD is a Hero WOD first posted on on November 8, 2011.  It is the only Hero WOD named after a female warrior and was chosen by Coach Arnold to be tomorrow’s CFO workout.

Come out tomorrow (Emeryville group classes at 8am, 9am & 10am and Uptown open gym from 8am -10am) to tackle this one with all you’ve got. It is our hope that we can all take at least a moment tomorrow to remember that there are those willing to make the ultimate sacrifice to defend what they feel is honorable and defendable, namely the rest of us.  Read on to find out more about U.S. Army First Lieutenant Ashley White.


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.


Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters



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May 24th, 2013

Let’s Go Oakland!


Katie C. showing her Team CFO spirit with these sensational signs – on display at the Norcal Regionals this weekend!

Team CFO is in it to win it!  Competition for the Team starts tomorrow (Friday) morning at 9am for Event 1 and 1pm for Event 2!  Hopefully you can make it out there to cheer on the team in person.  You can find the heat listings and other information on the CF Games website.  This same website will be updating results in real-time, so this is your best source for immediate information.  

CFO will also be keeping you up to date on our Facebook page.  

Try to make it out to the Sonoma County Fairgrounds at some point in the next three days. The action will not be disappointing.  Look for the green Jameson tent or for Katie’s fantastic signs.

Go Team CFO, GO!!!!

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May 22nd, 2013

E’Ville & Uptown Holiday Weekend Schedule!


Check out the NorCal Regionals this weekend – you never know what might happen

***** Schedule changes for the weekend at both CFO locations ******


Friday May 24th:  NO OPEN GYM.  

Saturday May 25th: Regular Saturday Schedule (8am, 9am & 10am)

Sunday May 26th:  GYM CLOSED- Get thee to Regionals!

Monday May 27th:  Weekend Schedule (8am, 9am & 10am)

Regular classes resume Tuesday May 28th


Friday May 24th: NO EVENING CLASSES.  6am only.  All clients welcome at Emeryville classes (5pm, 6pm & 7pm)

Saturday May 25th: GYM CLOSED. All clients welcome at Emeryville classes (8am, 9am & 10am)

Sunday May 26th: GYM CLOSED – Get thee to Regionals!

Monday May 27th:  Open Gym: 8am – 10am

Regular classes resume Tuesday May 28th

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