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Siteplicity
We have built up a series of progressions – we have a Jerk progression, a Pull-up/Dip progression and a Handstand progression.  We will continue to tweak these progressions to develop awareness and to push out limits. For example, this week we will take our Jerk progression behind the neck.  We will start out with some...
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See ya in the AM! Workout of the Day 21 Thrusters 95/65 15 Handstand Pushups 9 Bar Muscle Ups  
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Friday’s workout comes from CrossFit.com.  It will require some serious time management and even more serious barbell pit crew work. Listen up – you cannot Bogart the 5s!!!  Roll them over to your friends.  Your friends sure would like a hit. Keep some 5s and 2.5s handy, but please, please, switch to bigger plates as soon...
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We have small challenge with big consequences tomorrow!!! We will do a workout – as many burpees as possible in 5 minutes.  CrossFit Oakdale will match the top burpee score with $1 per burpee and the top burpee athlete will choose which coach bucket the money goes towards. So, if you do 105 Burpees, and...
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“Some people exercise their bodies. I exercise my patience.”  U.S. Bates I was discussing this line from a 1980’s movie, The Toy.  The Toy starred Jackie Gleason, who played U.S. Bares,  a newspaper owner and Richard Pryor, who played a reporter that befriended his son, played by Scottie Schwartz. Schwartz also became famous for getting...
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Katie and Damon might be the nicest, most well mannered people to grace our doors. But you say 3…2…1… go and they are there to cash checks and snap necks. Enjoy this little insight into their lives courtesy of Coach Tricia.  SPOTLIGHT ATHLETES at CFO How long have you been a member at CFO? D...
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Big shout of to June who went up and competed in the Johnny 232 WOD at CrossFit Sonora! All of that at a different elevation makes her way more fit! Great job June!!   There is one more week of the Healthy Living Challenge. If you have kept away from the three foods you put...
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Happy Saturday! See ya in the AM. Don’t forget your change for the coaches burpee jar! Workout of the Day 3 Pullups 3 Thrusters 95/65 3 Toes to Bar 3 Thrusters 6 Pullups 6 Thrusters 95/65 6 Toes to Bar 6 Thrusters 9 Pullups 9 Thrusters 95/65 9 Toes to Bar 9 Thrusters 12 Pullups...
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He never left, but he looks great! Workout of the Day OTM 30 Min 1 – Power Cleans 135/95 Min 2 – Doubleunders Min 3 – Row for Calories Work 30/Rest 30 Score is your total number of reps
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Warrior Romwod happening in the morning at 8:15am – be there, get flexy and prepped for the WOD! Workout of the Day OTM 7 Handstand work – 25 seconds on 35 seconds off If possible do 1, 2, or 3 handstand pushups and then hold. The focus is on Handstand Press and NOT walking Conditioning...
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