The CrossFit Team Series is on it’s way.  This online competition tests teams of 4 – 2 men and 2 women over the course of 2 weekends.  Week 1 is September 8-14 and Week 2 is October 6-12. CrossFit will announce the WODs and give you a week to do them and submit your... READ MORE

This is week 3 of our 4 week strength cycle, ask working sets of 10.  This week will be 5 sets of 10.  Not only are there  good number of reps, but we really want you to keep the rest periods short – 90 seconds. Continue to focus on perfect position with tempo – lower... READ MORE

At 9 am & 10am AMRAP 10 10 Sumo Deadlift High Pulls 115/75 10 Burpees over the Bar   Also at 10am AMRAP 5 Max Muscle Ups   READ MORE

We have posted a few new upcoming events on the Facebook…check them out! Clean Up the Stan! is coming up Labor Day weekend – CFO Coaches will meet people (down by the river!) at the Orange Blossom Recreational Area with a small boat in tow to collect garbage and other... READ MORE

On September 19th, check CrossFit Oakdale is proud to host “Lift Up Autism.”  We hosted for this fundraiser 2 years ago, hospital and it was a great time, help for a great cause: autism research.  “Lift Up Autism” was formerly called “Lift Up... READ MORE

September 19th is the first day of the Whole Life Challenge. If you missed the meeting, buy go to the Whole Life Website for more in depth information. There is a sign up list on the front desk. Alison will be emailing out information this week regarding the online sign up. Also,... READ MORE

By Tricia Wessling   How were you introduced to CFO? When did you realize CrossFit was for you? I found CFO through a Google search of places around the area. I drove to them all to check them out … I had never seen a Crossfit box before. I had just moved here from Ontario,... READ MORE

We will begin week 2 of our strength progressions.  Instead of adding weight, pilule we will be adding a set.  We will be adding work, approved and trying to keep the rest low, so be prepared to move well and quickly. Workout of the Day Strength/Skill, Week 2 of 4 Deadlift 4 sets... READ MORE

Cooler temperatures are upon us…that’s right consistent 90’s! Tomorrow will be much cooler than last Saturday…but let’s bring our “A” game anyway. At 9am and 10am For Time 8 Muscle Ups* 50 Box Jumps 20/16 8 Muscle Ups 35 Box Jumps 24/20 8... READ MORE

The War on Your Legs will continue until fitness improves.  Thank You.  (We do it because we love you.)     Workout of the Day Strength/Skill, medications Week 1 of 4 Back Squat 3 sets of 10 Some starting points are bodyweight, stuff 50%-60% of 1RM. Conditioning 7RFT 10... READ MORE