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

Pies, turkey, stuffing, carbs. We are all in the same boat. See you at 10am for a post-Thanksgiving workout. Don’t forget we are closed Saturday and Sunday! Workout of the Day 3 Rounds for Time 800mRun 60 Wall Ball Shot 20/14 40 Toes to Bar 35 minute Cap Scale accordingly or run in to the...Read More

***Wednesday – 5:30am, 9am, 5:30pm ONLY*** The season of giving is upon us. I am thankful everyday for the 3 kids who eat me out of food, steal Brian’s clothes and break almost everything we own. I would give them the world. I am thankful for the roof over our head, the people (you guys)...Read More

Reminder – Normal hours on Tuesday.  On Wednesday, class at 5:30a, 9a and 5:30p.  Closed on Thursday.  1 workout on Friday at 10a. We will be closed Saturday and Sunday. And sign up for Franniversary!!! Workout of the Day Strength/Skill Clean and Jerks 3 sets of 2, 65% Take 10 minutes to warm up, and...Read More