One more day before the Royal Rumble! If you are competing, consider doing the workout.  If it’s too breath-y for you, maybe do a round then rest a minute. If you are not competing, do the workout.  Then come out on Saturday and cheer on your mates. Workout of the Day AMRAP 30 250/200m row...Read More

The finals of the Royal Rumble have been announced, and it’s heavy barbell time.  Thursday should be your last heavy day before you get some rest and get ready to crush on Saturday. For the alternating OTM, you can use 2 barbells or you can use 1 barbell and take weight on and off.  If...Read More

This will be a similar workout as last week.  Try to use similar weight for the sled push. For the Muscle Ups, we will use the 3 options for the Royal Rumble – Ring MU, Bar MU, or Burpee Pullup.  For the rope climb, stick with the progressions we have been using. Workout of the...Read More

Hey there competitors! I will be sending out heat schedules tomorrow. The floater WOD will be first come first serve. Check in will start at 7am with Athlete briefing at 8am. Any questions can be sent to Alison at [email protected]. Workout of the Day 2-4-6-8-10-8-6-4-2 Toes to Bar Burpee Box Jump and Over 20 inches...Read More

This is the week of the Royal Rumble!  I will adjust the workouts slightly so those of you competing can “grease the groove” and be ready for Saturday.  For those of you not competing – they will still be good workouts – so get em done. For those of you that’s don’t know, our barbell...Read More

.com put out this enticing WOD and we just felt we couldn’t pass it up. See ya in the AM! “180811” Complete as many rounds as possible in 10 minutes of: 5 power cleans 10 toes-to-bars Men: 205 lb. Women: 135 lb.Read More

August 13th – Briefing for 21 Day Healthy Living Challenge 7:30pm 14th – Kids & Teen Program Tuesdays & Thursdays 4-4:30pm for Elementary Ages 4:30-5:15pm for Junior High & High School 18th – Royal Rumble Competition – Sign up on www.wodrocket.com OR come check out the competition and vendors. Wandering Barista, Mind Body Wellness, Max...Read More

Like Nemo, we are super excited for the first day of school in Oakdale. We hope all of you parents had a great summer, enjoyed your last summer dinner together where you set rules for the school year to come. Seasons change, but you guys still keep getting fit and that rocks. I love days...Read More

A free KillCliff or RXBar to any CFO member that came out to National Night Out and hopped on a rower.  Great job to Brad C/Amber with our top row of 34/26 calories in 1 minute!  Wednesday’s workout has some high skill stuff and some very primal stuff.  It should alternate every minute, so you...Read More

*** Registration for Royal Rumble Still OPEN!*** Workout of the Day 10 Round For Time 5 HSPU 5 Power Cleans 135/85 10 Box Jump & Overs 24/20 Rest one minute  Read More