1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Did ya’ get the app yet?

If you haven’t downloaded the App yet (for iTunes or Android) search it up  – CF Oakdale. You can sign in for classes, stay up to date with our schedule, blog posts & WOD’s and purchase extra services.  The app is FREE! Check it out! IN Fact you can even...
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Week of October 9, 2017

Remember – ‘Uncle Charles’ Shipman’s weightlifting seminar is this Saturday.  The seminar goes from 9a to 4p.  If you are not signed up, but want to get better at the Olympic Lifts, talk to Alison this week and get with the lifting. You can even sign up on...
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Friday 10/6/17

  Workout of the Day Strength Front Squat 10 repetitions @55% 10 repetitions @60% 7 repetitions @65% 7 repetitions @70% 3 repetitions @75% 3 repetitions @80% Conditioning 7 RFT 11 Hang Power Cleans 95/65* 21 Situps *You must lower the bar below the knee for EVERY Hang Power...
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CFO Squat Club, Day 4

Thursday’s Squat work is very simple – spend 3 minutes on each leg in the couch stretch position.  I recommend 1 minute on each leg, and then switch 2 more times. You can do this at the gym.  Or you can do it on a chair, or even, like it says, on a couch. There is no...
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“Nickel & Dime Part II”

Today’s workout is brought to you by the great minds of Brian and Denny. Inspired by the All Access Programming of Alison. #collaboration Enjoy! Workout of the Day “Nickel & Dime Part II” 3 Rounds for Time Row 10 Calories 5 Burpees 10 Dumbbell Front Rack...
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CFO Squat Club, Explained

So – more on our Squat Club.  We did some heavy squats on Monday.  Tuesday’s suggested work is very simple: accumulate 5 minutes in a squat.  You can do this watching TV, at the gym or at the office.  If you can sit for 5 whole minutes, great!  If this is...
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CFO Squat Club

As we have passed the halfway point in the #cfo100 burpee challenge, I think you’re ready for our next mini-challenge: the CFO Squat Club.  The rules are simple: Squat. Every. Day.  Squat everyday from October 2 to January 1, 2018.  It can be any type of squat.  It can be...
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CrossFit 09/30/2017

The workout has a TON of Bar Muscle Ups.  Don’t let that be a limiter!  I will review Muslce Ups for a good 20 minutes – we will discuss scaling options, skill transitions and more to get you over that bar. Workout of the Day 21-15-9 DB Power Snatch 50/35 Bar Muscle Ups
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To Do: Wake up on the right side of the bed.

We are almost 2 weeks into the Whole Life Challenge. Over 20 people from two CrossFit gyms came together to get better at life. Well more than 20 people…. but 20 people on our team. Each week there is a new lifestyle challenge. The first week called for us to put down our...
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Second Week of the Team Series

CrossFit is kicking it up a notch with the team series in week 2. Enjoy! Workout of the Day Strength Back Squat 10 reps @ 55% 10 reps @60% 7 reps @ 65% 7 reps @ 70% 3 reps @ 75% 3 reps @80% Conditioning For Time: Row 1K 50 Thrusters 45/35 30 Chest to Bar Pull-ups   
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