Workout of the Day Clean Grip Deadlift Build to a heavy single in 10 minutes Power Clean Build to a heavy Single in 10 minute Conditioning 50 Kettlebell Swings 50 Power Cleans 135/85 50 Dumbbell Push Press – Alternate arms every 5 repsRead more

Great work on 19.4! We will get the scores validated tonight. We will have some news on the skills front. The Open does a great job of testing us and identifying weaknesses. Especially the high skill stuff – it always seems to test you when you are tired. And that’s when you see some of the stuff that you are good, or even great at fresh, tends to break down. We want to give you the skills and drills to hammer home your skills, make you efficient and confident. More on that in the coming days. BUT… A lot of problems I noticed on the Bar MU happened in the hanging position. And we address these issues every time we do pullups, toes to bar, or other hanging drills. But being really focused on the basics; a strong, tight hollow, feet together, no swinging at the end, etc. You can...Read more

Swole Train MVP Ricardo “Ricardo has brought great energy and passion to Team Swole Train each and every week.” Flexual Healing MVP Katie “Katie battled through 19.3 and persevered, completing the WOD RX! She is always supportive and works hard.” Ramwod MVP American Lizzie“Lizzie brings the pain to every workout and represented Team Ramwod with last week’s theme as Molly Ringwald!” Amino Disrespect MVP Will C. “Will not only came up with the team moniker but also broke triple digits in 19.3 with 100 reps!” Salute the Glutes MVP Melissa K. “Melissa is very new to CrossFit and this is her first Open. She has proven herself fearless when it comes to new obstacles and attacked 19.3. She is an absolute joy to have on the team.” Register for the Festivus Games! Price goes up after today! Connor Workout of the Day Strength Front Squat Build to a heavy single...Read more

An awesome crew went up to CrossFit Sonora tonight to cheer on both Oakdale and Sonora Athletes! Thank you to Coach Jess for helping out and all who crushed workouts and supported! Workout of the Day For total time:3 rounds of:  10 snatches  12 bar-facing burpeesRest 3 minutesThen, 3 rounds of:  10 bar muscle-ups  12 bar-facing burpees M 95 lb.W 65 lb. Time cap: 12 minutesGO TO WORKOUTRead more

We have class at CFO at 5:30a, 9a and 3:30p. We will then travel to CrossFit Sonora, leaving CFO at 4:45p. Workout of the Day 19.4 with a 12 minute cap 3 Rounds 10 Snatch 95/65 12 Bar Facing Burpees Rest 3 minutes 10 Bar Muscle Ups 12 Bar Facing BurpeesRead more