Don’t forget – Friday Weightlifting with Coach Denny at 6:30pm! AND Monday is Labor Day. Long weekend it is! Monday will be a 9am only. Get signed up! Workout of the Day Pre-Workout AMRAP 68 Air Squats4 Toes to Bar Front Pause Squat for load: Give us a 1-one thousand, 2 one thousand#1: 3 reps @ 40%#2: 3 reps @ 40%#3: 3 reps @ 50%#4: 2 reps @ 65%#5: 2 reps @ 75%#6: 1 rep @ 85% Front Squat for load:#1: 1 rep @ 90%#2: 1 rep @ 95%#3: 1 rep @ 95%#4: 4 reps @ 80%#5: 4 reps @ 80%#6: 4 reps @ 80%#7: 4 reps @ 80%Read more

Workout of the Day 3 Rounds15 Power Snatch 95/6515 Box Jumps 20 inchesRest 3 min3 Rounds10 Power Snatch10 Box Jump 24/20Rest 3 min5 Power Snatch5 Box Jump 30/24Read more

Workout of the Day Hang Squat Clean + Squat Clean3 sets @ 40%1 @ 50%, then 60%, 65%, 70%, 75%, 80%, 85% Squat Clean for load:#1: 1 rep#2: 1 rep#3: 1 rep Clean Pull for load:#1: 3 reps#2: 3 reps#3: 3 reps#4: 3 repsRead more

Workout of the Day 3-6-9-12-15-18-21-24-27Double DB Shoulder to Overhead 35/20Chest to Bar Pullups12 minute capRead more

We had a great weekend at CrossFit Oakdale, hosting a 3 person competition that we dubbed “3s Company.” On a spectator level, the rope climb workout was the most fun workout I have ever watched at the gym. On a personal level, thank you to all the athletes that competed in a very hot, muggy smokey gym! An even bigger thank you to all the judges and volunteers. It could not have happened if: Jacob had not taped up the 50# dumbbells that have been dropped a multitude of times by an unnamed perpetrator that may or may not be married to the owner of the gym. Jill, Victoria and Maegan hadn’t drawn out the chalk lines for Event 1. Michele hadn’t checked in all athletes, ensuring they had waivers signed and appropriate t-shirts. Tim hadn’t had amazing social media skills (I even trusted him with my phone:)) Terri hadn’t...Read more