Well, that workout was no joke. But one note – if you did that workout in any capacity, you will be ready for what the Open throws at you. Yes, you may scale. Yes, you may not finish under the time cap. But you will challenge yourself with various functional movements performed at high intensity. Don’t forget to put your name on the board and/or sign up at games.crossfit.com to register for the Open. Under CrossFit Oakdale of course:) Workout of the Day Strength Bench Press 8 sets of 4, 70% of 1RM Conditioning Buy in 1000m Row Then, 5RFT 20 Overhead Squats 45/35 10 Bar Facing Burpees There is no weight on the bar. Easy peasy!Read more

This workout should look daunting. There will be a 32 minute cap. The first two rounds will be capped at 8 minutes each. That will give you the rest of the time to chip away at the DB snatches and Wallball shots.  For toes to bar, obviously 100 is a ton. Break them early on and often, and use the clock – not your brain- to calculate your rest. Do 5 rest 10 seconds. If you think you may need to scale, SCALE. Knee ups are a great option, as are the supine leg lifts.  For the push press, 95/65 should be relatively light, but 100 reps is a lot. Same plan. Take smart sets and set your brakes. You may need to take more time to rest.  You can scale by lowering the weight. The dumbbell snatches and the wall balls will likely be hard for everybody. Grind through and get the work done.  If this seems too intimidating, you can drop the rep scheme down to 50 for each movement.  Please make sure your name is on the board for the Intramural Open Teams. ***No open gym on Tuesday*** Workout of the Day 100 Toes to Bar 100 Push Press 95/65 100 Dumbbell Snatches 50/35 100 Wallball Shots 20/14 32 Minute CapRead more

This will be week 6 of 9 for our strength training program. The program is broken into 3 week phases, so this will be the end of phase 2. This week will be deadlift on Monday, bench on Wednesday and squat on Friday. Next week the 2019 Open begins, and we will front the the strength training, lifting on Monday, Tuesday and Wednesday. On Thursday, we will generally practice a gymnastic skill and do some cardio-centric stuff: row, run, etc. On Tuesday, we have a chipper lined up. It’s my version of the CrossFit classic, Angie. It will be 100 of 4 movements: Toes to Bar, Push Press, DB Snatch and Wallball. This is clearly a lot of reps. I will post a workout (and scaling) strategy tomorrow night. **There is no open gym on Tuesday.** Workout of the Day Strength Deadlift, 5 sets of 2, 85%, standing on a...Read more

Congratulations to Lizzy! She won the raffle for the CrossFit Oakdale Bingo Game. This game was so much fun! Thank you for all of your creativity and fun that was brought to the game. Looking forward to the next challenge! With the Open coming up in a few weeks, you will need to be creative for that, so we will wait on the next game/challenge until after the Open. Don’t forget the Festivus Games are coming up in April – it is a partner competition. Workouts are posted HERE You can sign up your opposite sex partner HERE Workout of the Day 10 RFT 100m Row 4 Power Cleans 95/65 3 Squat Cleans 95/65 2 Thrusters 95/65Read more

Stay tuned at 5:30pm for our Instagram Live announcement of the winner of CFO Bingo! Workout of the Day Strength Deadlift with deficit 4 sets of 8+, 55% Conditioning OTM 20 – work 40, rest 20 Minute 1 – Row for Calories Minute 2 – Burpees to 6″ TouchRead more