+++CFO Affiliate Team Competition and DCF Family Dinner TODAY!+++


Margaret, Darren, Ron L, Denice, Rodil, and Kaela throwing the horns after one of Luca’s arse kicking sessions.

Workout: “Fight Gone Bad!”

Three rounds of:

Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)

Sumo deadlift high-pull, 75/55 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75/55 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.



Number of fast food restaurants in a neighborhood associated with stroke risk.

• Residents of neighborhoods with the highest number of fast-food restaurants had a 13 percent higher relative risk of suffering ischemic strokes than those living in areas with the lowest numbers of restaurants.

• The relative risk of stroke increased 1 percent for each fast-food restaurant in a neighborhood.

Click here for complete article.

Post thoughts to comments.


Be sure to check out Stavros’ (of yesterday’s Fire Fighter GI Jane fame) new Fire Fighter CrossFit Blog for the Santa Rosa Fire Department

He has already thrown up quite a bit of great content so check back there often!

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  • Craig

    Great work on the blog, Stavey. We may have to borrow some of your tricks and content!

  • Prashant

    Will the 3 pm class still be available since there in an Affiliate Challenge at CFO?

  • Rodil

    See everyone tonight at Chevy’s!

  • Craig

    20 people thru Luca’s FGB this morning!! Quite a few PRs and as RX’s (for the 1st time).

    Jamie & Gwen as rx, 1st time!
    Kristine: 193..would have had 200 but my yelling in her ear distracted her last rnd of box jumps and she tumbled – cursing me.
    Holly: 278! (was shooting for Shannon’s 290)
    Julie: 243 as rx for MEN! Tons of push press.

  • Mountain

    Good to see people at the 3 o’clock class, even with the Rumble going on at CrossFit Oakland. Fight Gone Bad scores were:

    Lynn 198 (33#PP/26#SDHP) first time doing FGB
    Matt 232 Rx’d
    Travis 235 Rx’d
    Beth 240 Rx’d

    No shame in getting chicked, especially when that chick is as studly as Beth.