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

Pay attention to the WOD

We are looking for those interested in competing at the Oakland A’s Game on September 9th. We have a 4 person team that we need to fill. If you are interested, there will be a sign up sheet at the front desk. Tickets are $75 and that gets you a t-shirt, entry the game, and...
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Week of June 11, 2018

Great work on all the PRs over the last two weeks.  We had dozens of PRs on all the lifts.  We will transition slightly to skill transfers to the Olympic Lifts – Clean Grip Deadlift with a shrug and Overhead Squats – in the coming weeks.  But for this week, we will...
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CrossFit Hero WOD on Saturday

CrossFit at 9 and 10.  Once again, we have a lot of pullups.  We will discuss scaling options. Workout of the Day “Emily” 10 Rounds 30 Doubleunders 15 Pullups 30 Squats 100m run Rest 2 minutes after each round
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CGBP

Nice little video on the close grip bench press.  We will use this lift for the next 6 weeks for 3 heavy sets of 5.  I like the bench for making the shoulder and upper body nice and strong.  I really like the close grip because it translates so well into the dip from a muscle up,...
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Gym-Nasty

Congrats to Jessica S!  She passed here CrossFit Level 1 this weekend and is a newly minted, Certified CrossFit Trainer.  We look forward to her joining the CFO coaching team and sharing her knowledge! I’ve offered some options for a gymnastics heavy workout.  There may be...
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Let’s Get Ready to Ruuummmbbbbllleeeee

If you haven’t seen the news on Facebook, a few members of CrossFit Oakdale will be competing in the online qualifiers for the Granite Games. To sign up, click HERE. Remember the Open? It will be just like that. 3 weeks of workouts, they can be done RX, Intermediate or...
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Tail Pipe

So, I don’t know anything about this person, except she seems pretty fit.  But this video illustrates exactly what I learned watching this workout over and over. I missed the first week of Regionals on the internet, but I watched a ton of weeks 2 and 3.  I cannot contain my...
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Week of June 4, 2018

Alison and I were away last week – it was great to see a TON of PRs on the 3 rep work.  We will keep the heavy work going this week, but now we will work some 1 rep max.  Monday will be the Back Squat, Friday will be the Deadlift.  Like the 3RM, there is a bit of strategy...
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Saturday 6/2/18

Just a reminder if you missed this post the other day! See you in the morning! Hey LADIES! By Sunday, June 3rd, kids will have officially been out of school for 1 full week. Don’t you think you deserve a morning off? Maybe a mimosa or bloody mary, post workout? Just a 25 minute...
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He’s Not Heavy, He’s My Brother

Friday will be a test of your 3RM Deadlift, followed by a 3RM Bench Press. I have been playing with a deficit in my warm ups on the Deadlift days.  For the lighter reps, I like to stand on a 45 pound plate.  This extends the range of motion and forces me to really get my hips...
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