19.3 is here and it is going to be fun for everyone! Crossfit Sonora will be down around 5pm tomorrow. Heats will start at 5:30pm and then pizza, beer and whatever you can share to follow! Workout of the Day For time:200-ft. dumbbell overhead lunge50 dumbbell box step-ups50 strict handstand push-ups200-ft. handstand walk 50/35-lb. dumbbell, 24/20-in. box Time cap: 10 minutesRead more

19.3 is right around the corner – get your votes in for the WOD. Get you some points. You are going to need them – Scott has once again BROUGHT IT with John Hughes week costume. (See picture below.) Don’t forget we will be hosting 19.3 on Friday night with CrossFit Sonora. Once we find out the workout, I can put together heat schedules, but you will sign up when you come in Friday night. 5pm – and heats will start around 5:30pm. Pizza and beer to follow – and of course any and all foods you are willing to bring and share:) FYI – CrossFit Sonora’s theme this week is Trailer Trash. Let’s get our John Hughes on and work out in style! AND NEXT FRIDAY – we will be headed up the hill for 19.4 at CrossFit Sonora. This tradition has been going on for a few years...Read more

We are mid-Open. For CrossFit athletes, this is our mid-season. We still need to work hard, but I don’t want to burn you out too much before a really challenging workout on Friday or Saturday. Sometimes I get it right, some times I don’t. You may have noticed I’ve eased off the lifts slightly. That will continue. There are some big moves you can still expect: pullups, burpees, muscle ups, maybe the snatch and the thruster. We will practice the thrusters every week until they come up. Also, I am going to throw something a little weird at you – the Toe to Bar pullup. Literally, do one Toe to Bar, then without dropping, do a pull-up, That’s one. Then do one TTB, and without dropping, do one pullups. Then TTB into a pullups. Thats’s 2. The workout does not go 2 TTB, 2 pullups. It’s TTB pullup, TTB pullups....Read more

Phew. Team point, puke points, added redo points. I am pretty sure I missed some. If you are missing points, let me know. BUT I go off of pictures on instagram…if you tagged #cfo2019. I did start adding a point if you redo the workout. If you redid 19.1, let me know. We have had two takers for the pukie points – one person was your fearless leader and favorite OG CrossFitter. There is a picture if you want to see it:) Team Amino Disrespect Brian – 15, Alison – 11, Will – 5, Brooke – 12, Jacob-10, McKenna – 3, Maggie B – 1, Terri – 7, Carson – 35 Team Total – 98 MVP 19.1 Terri – New to CrossFit Oakdale, but loves a challenge. She came in and completed 19.1 scaled on a Friday, and then REPEATED it on Sunday RX. She is a badass Masters athlete...Read more

Tomorrow we will announce the individual/team point totals as well as the MVP’s of the Big Lebowski week and Hawaiian Week. This week, starting tomorrow, will be John Hughes Movies Week. (Insert Macauly Culkin “Home Alone” face.) So go raid Barry Manilow’s closet and get your costume on! Friday night, CrossFit Sonora will be coming down for a little 19.3 Throwdown. Let’s get our potluck on and show them some love. We will restock the fridge with drinks and order some pizzas if you can bring some food to share. They are coming down at 5pm, so heats will begin at 5:30pm-ish. The next Friday, for 19.4, we will be going up there to complete the workout. There will be a sign up sheet so we can give them a headcount. Workout of the Day Strength Bench Press 5 sets of 2, 80% 1RM Conditioning OTM 15 1 Power Snatch...Read more