One way to get those washboard abs! Workout of the Day Strength Front Squat Build to a heavy single in 20 minutes Conditioning 50 Chest to Bar Pullups If you can’t do 5 in a row, do regular pullups 5 Burpee Penalty when you drop off the bar 10 Minute CapRead more

Workout of the Day Strength Clean and Jerk Build to a heavy single in 20 minutes Conditioning 50 Squat Clean and Jerks 95/65 Any time you break – 5 burpeesRead more

*** Summer Kids Classes will only be for the Preschool (10am-10:15am) and Teenage(11:15am-12pm) group. Classes are on Mondays and Wednesdays.*** Hopefully you are all staying hydrated throughout this week…and last week… and next week. Hot days with pull-up rigs can often mean hand tears. It happens, right? Before you go ahead and commit yourself to not washing the dishes or you hair, take care of those hands! Prep work comes from either a Ped-egg or Pumice stone. We keep the pumice stone in the shower – easy to use and you won’t forget. During workouts when hands get sweaty, grab a towel. Too much chalk can easily get gummy, stick to the bars and make tears and rips worse. Don’t forget to wipe down the rig when you are done. Prepped and yet your palms are still raw and bloody? GO WASH YOUR HANDS. WITH SOAP. And yes it will...Read more

Don’t get too excited, but we will be getting a new iPad this week to make signing in easier! You can also sign in on the app and sign up for classes there too. You can find it both on the iTunes Store and the Android store. Look up CF Oakdale. Once you get signed in, please make sure that you are on time for class. Signing up ahead of time gives the coaches notice as to how many people are coming and they can adjust their warmups accordingly. Showing up early or on time (5 minutes before class) also give the coaches a chance to adjust, provide scaling options and We want to give you a good general warmup. If you have specific issue – cranky knees, whiny ankles, lock jaw, arthritic pinkies, vertigo – take that extra time to work that out. Personally, I work out at 5:30pm...Read more

This will be the second hot week of the year, but it looks like it will be hotter than last week, with some days well over 100. Some good things about the heat? You don’t have to spend a ton of time warming up. You can bring hot coffee tot he gym, and you don’t need to warm it up. But seriously, please make sure you are drinking water and eating nutrient rich food. I will try to adjust the workouts so you are not a sweaty mess trying to do a lot of bar work. Now, I always seem to screw this up – I try to make “easy” workouts and they end up being brutal. So, drink water. We will be testing our max effort lifts; snatch on Monday, 3RM back squat on Tuesday, clean & jerk on Thursday and front squat on Friday. Workout of the Day...Read more