I have literally never changed the workout the night before. But Tuesday was a nasty low back smoker. The swings on Wednesday lit a match on the dynamite…and I don’t know what you could do to ashes to make them MORE burned, but that is what Thursdays WOD would have done. We will save that one for a rainy day. Workout of the Day For Time 400m Run 25 Pullups 400m Run 25 Pullups 400m Run 25 Pullups 400m Run 25 Pullups 400mRunRead more

Tomorrow is the last day of the CrossFit Oakdale Bingo game. We had an overwhelming response during this game. You guys dressed up, showed the coaches some love and got in some extra work. Each line completed will get you a raffle ticket. Get the rest of your squares blocked off tomorrow! Workout of the Day Strength Back Squat  8 x 4 @ 70% of 1RM Conditioning AMRAP 12 Parking Lot Run 36 Double Unders 12 Kettlebell Swings 53/35Read more

Why PE is terrible from the Atlanticnhttps://www.theatlantic.com/education/archive/2019/01/why-pe-is-terrible/581467/ We have our own version of gym class at CFO. If you ever get a chance to see the madness of fit kids training, check out the show Alison and Tricia put on each Tuesday and Thursday at 4:30. They have 15 kids getting after it, moving well and with enthusiasm. #cfobingo strikes again! Workout of the Day EMOM 30 Minute 1 – 20 second handstand walk or hold, rest 40 Minute 2 – 30 second Ring Muscle Ups (sub with jumping MU or transitions), rest 30 Minute 3 – 40 second alternating DB Snatch 50/35, rest 20Read more

This week we will Bench on Monday, Squat on Wednesday and Deadlift on Friday. We will have a slight change to the Muscle Up EMOM on Tuesday, with some slight time adjustments – more on that tomorrow – but we gotta break in all those new dumbbells. Workout of the Day Strength Bench Press 5 sets of 2, 85% Conditioning AMRAP 10 2 Toes to Bar 2 Hand Release Pushups 2 Air Squats Every round, the reps go up by 2.Read more

CrossFit at 9am and 10am Snatch practice, then the WOD. Workout of the Day 15m AMRAP 1 Muscle-Up 2 Snatch Complex 2 Muscle-Up Up to 5 and then you will start over at 1 Snatch Complex consists of 1 Power Snatch, 1 Overhead Squat, 1 Snatch Balance, 1 Hang Squat Snatch. 95/65Read more