Friday marks the final day of our shoulder press and deadlift cycle. We will continue our back squat cycle – until it kills us… Next week, we will test our 5RM and 2RM for the press and the deadlift. The week after, we will flip it, and test the 5RM for the deadlift and the 2RM for the press. As we move from these progressions and into a women’s olympic lifting open, we will focus on the fast lifts. The snatch is gymnastics with a barbell and significant time with the lift has so many benefits. More on this in the coming weeks. As an observation, the athletes at the CrossFit Games with the highest reported snatches have won basically all the CrossFit Games. When Rich won them, he thad the biggest snatch, or really close to the top. Same with Mat. Tia Toomey the best snatcher among the women,...Read more

I stumbled upon this the other day and would love a chance to have ladies event. Like the Open, it is 5 weeks where they release the workouts and we do them and submit scores. Ladies – let me know if you are interested and we can have a Friday Night Lights event or a Sunday Brunch event! Oly Open 2020 – Girls Gone RX The Oly Open is a Ladies Only Online Olympic Weightlifting competition (non-sanctioned). We are all about Lifting each other up and what better way then to lift heavy, cheer each other on, and perhaps PR. Details – 5 Weeks Long (Feb 26th-Mar 29th)– 3 Weight Divisions– This is an individual online event– Perform your lifts anywhere Workout of the Day AMRAP 20 10 Toes to Bar 10 Power Snatches 95/65 15 Box Jump and Overs 24/20Read more

Just a friendly reminder there will be no ROMWOD or 9am Class tomorrow. Sorry for the inconvenience! Maybe check out the 5:30am class….it is well worth the get up:) Evening classes are at 4:30pm, 5:30pm and 6:30pm. Workout of the Day Strength Strict Press 5 sets of 5 at 75% of 1 RM Conditioning Row 1K Run 800M Row 1KRead more

Administrative post coming up – please make sure you read! At the end of the month, we will be taking down the Crossfit Oakdale App. It didn’t always work, and definitely didn’t do what we had hoped, so we are going back to basics:) Please remember to check into your class when you arrive on the iPad. If you haven’t done it before, ask a coach. When you don’t do it, we know. We will still be updating the blog posts, but are still in search of a new system to alert you as to when they are up. You may have to go all caveman like and check facebook. We generally post between 7 and 8pm.Wednesday evening classes are being brought back by popular demand starting this week. If the open gym time worked better for you, let Alison know and we can come up with a solution. Anytime...Read more

Regular Schedule for Presidents Day – get your workout in and go shop the sales! Workout of the Day Monster Mash Thanks to CrossFit Linchpin 15-12-9 reps for time Hang Squat Clean 135/95 Bar Facing Burpee 15-12-9 reps for time Push Jerk 155/105 Bar Facing Burpees 15-12-9 reps for time Power Clean 185/135 Bar Facing Burpee Rest for 5 Minutes in between workoutsRead more