Here's a video of how to copy a 32meg disk image to a ProDOS formatted 32meg partition on a compact flash card.
It's basically replacing the contents of the second partition with the newer contents of the disk image. The second part of the video shows you how from a ProDOS partition on the CF card, you can create a disk image from it.
This was done on a 2014 MacBook Pro running macOS 10.13.6 with VMWare Fusion 8.5.10 (which is rather old) running Windows XP and CiderPress v4.0.1 as the necessary utility with an external USB based compact flash card reader device (a generic cheap one – QPix All-in-1 Card Reader). This DOES NOT work if you're using the WINE bottled version of CiderPress. You have to run it in a VM, or boot from BootCamp. Of course, if you're running Windows natively, it'll work for that too, but you'd want to be running a more secure version of Windows ;-)
This method will work with CF cards for MicroDrive Turbo, MicroDrive, Focus, CFFA 1 or 2 – basically anything you can plug a CF card into and it acts like a hard drive on an Apple II. It is NOT necessary for a CFFA3000 – you simply copy the disk images to CF or USB storage and mount them on the fly on the IIGS via the CFFA3K control panel.
