I’ve had a few days to internalize Fran VI. I will say, every year, this is an amazing performance that exceeds my expectations. This year, Mariah and Jordan from CrossFit Davis and CrossFit Envy knocked out the Knockout Workout. They went well over 20 minutes total, and completed over 12 rounds of 5 Burpees, 5...Read More
Just a glimpse of a party a few years ago… Workout of the Day “A Buck and a Quarter” AMRAP 25 25 Cal Row 25 Push Press Right Arm – 50/35 25 Push Press Left Arm – 50/35 25 Toes to BarRead More
This Saturday night is our 7th Annual CFO Christmas Party at 6pm. All family is welcome. Dinner will be $10 for adults and $5 for children under 10 years old. We do a White Elephant for all ages – Kids elementary age and under are $10 max, Junior high and high school are $15 max...Read More
Fran VI was a great day at CrossFit Oakdale! Thank you to all the Judges and Volunteers that made it a successful event. Our Judges held the standard all day long through all kinds of tests. A huge thank you to Gloria, Denny, Bob, Tricia, Jessica, June, Wendy, Pat, John L. and Christine for your...Read More
Franvviersary VI is Saturday!. Check-in begins at 7am. Judges briefing at 7:30am. Athlete briefing at 8am. Please come out and cheer on the athletes! If you want to help out, check in with Alison or a CFO coach. The top 5 teams in the RX and Scaled divisions will move onto the finals. The finals...Read More
Franniversary is on Saturday – Come out and support your local athletes! Heats start at 8:30am. NO CLASSES ON SATURDAY – OPEN GYM Sunday 10am-12pm Intro Class 10:30am Scaled – Thruster Gently – Sarah W and Alex B LEMA – Amie G and Maggie B Gym Class Heroes -Finn H and Connor S Mother Thrusters...Read More
Thursday’s workout is a barbell-y skill sprint. If you are good at the Squat Snatch, this should be fast and done in under 5 minutes. If you can handle the Squat Snatch weight, but it’s dicey, slow down there and put the hammer down on the Clean and Jerks. Now, we get into scaling. Ideally,...Read More
Nice, simple video on the overhead dumbbell squat. Workout of the Day Strength/Skill Snatch, any style 3 sets of 2, 70% Perform the 3 sets every 2 minutes after a 10 minute warm up. Conditioning 8RFT 5 DB Overhead Squat, Right Hand 50/35 5 DB Overhead Squat, Left Hand 10 Pullups 15 minute cap Read More
It’s a good technical day. Focus on keeping the weight close and making it snappy. There will be no open gym this week on Tuesday and Thursday in preparation for this weekend’s events. Workout of the Day Strength/Skill Clean & Jerk 3 Sets of 2 @70% of 1RM Take 10 minutes to warm up and...Read More
This is the week of Franniversary VI. 3 challenging partner workouts testing different aspects of fitness and teamwork! We have some great athletes coming in hot, so it looks to be a great dat of competition, fun and learning. If you are on the fence, sign up! If you know it’s not your bag, we...Read More
