Thursday’s work is similar to Monday’s work – a 30 minute EMOM of Clean and Jerks. Here’s some pointers: If you PR, take the weight down a bit. If you PR at minute 10, it’s probably not a great idea to try something you’ve never done before 20 more times. If you are relatively new, or even if you are not, you can use 10 minute chunks, build for 10, then drop all they way down and start again. Your body needs to get used to moving heavy weight a lot. Start lighter than you think. A naked barbell is fine to start. Make it a game. Here’s what I do. I start light, and I go up by 10 pounds each round. If I open at 135, it’s 145, then 155 and up. When you miss, you drop by 20. So miss 245, your next attempt in 225. Miss...Read more

Once again she has amazed us all. June came in 73rd in the WORLD overall in the CrossFit Games Masters Qualifiers. AND 21st in the WORLD for the 80 Bar-facing Burpees/4K Row WOD. June is a great carrot to chase after. If you haven’t had a chance to workout with her, come join her in the am or on the weekends. She is a staple at Open gym and ROMWOD. Her attitude – positive, swole and flexy:)- will motivate you. Thank you for being an awesome representative of CrossFit Oakdale. We are so proud of you! This week’s mini-challenge for the Kettlebellers will be to find a buddy to kettlebell swing with. And since you will be sharing the love for kettlebells with them, the number of swings they complete can be donated to your swings. I will ONLY count them if you post a picture of the person holding...Read more

CrossFit Oakdale had 3 teams compete in the same sex partner competition at Resident CrossFit on Saturday. It was a well run, on time event. The workouts were challenging, the divisions were easy to understand and best of all, it was close. I would recommend competing in this event next time it comes around. At least for the RX division, I would be thoughtful about what you are biting off. There were some challenges there. Father and son team Tim and Conner took 3rd in the deadheads, a jumping pull-ups and clean workout, in which you had to hang onto a bar as your partner work. Tim said Conner couldn’t walk yesterday from doing so many jumping pullups. Great job boys. Alden and Cody from Sonora took 3rd in the brutal sandbag carry, and they were 1 rep away from tying for second place. One of the best benefits, in...Read more

We had 3 teams compete at “The Reztival” a competition at Resident CrossFit in Modesto on Saturday. Bryce and I competed in RX, father and son Tim and Conner competed in matching red and Alden and his partner, Cody from CrossFit Sonora, competed in the scaled division. Our teams did pretty well against some stiff competition – more on that tomorrow night. This is week 6 of 9 for out strength progression – we will snatch on Monday, back squat 5 sets of 3 at 72.5% on Tuesday, we will test one of our summer competition workouts on Wednesday (shhhh), clean & jerk on Thursday and be back on the front squat after missing it for a couple of weeks on Friday. Happy Mother’s Day to all our bad ass, CrossFit Mothers out there. A special shout out to Lizzy, who used her fitness to drop in on her skateboard....Read more

Open gym on Sunday 10am-12pm. Get your sweat on to go and celebrate your moms! Happy Mother’s Day! Workout of the Day 30 Alternating Dumbbell Snatch 50/35 15 Clean and Jerk 135/85 30 Dumbbells Hang Clean & Jerk – alt every 5 15 Snatch 135/85Read more