***The CrossFit Oakdale Christmas Party is Saturday at 6pm.  Tacos and BYOB. $10 for food, $25 for families.*** There is no ROMWOD on Thursday – it will be moved to Friday at 8:30a. The strength training is Bench Press on Monday, Back Squat on Wednesday and Deadlift on Friday. Workout of the Day Bench Press 5 sets of 2, 80% of 1RM Conditioning 10-8-6-4-2 Burpee Box Jump 20 inch Chest to Bar Pullups  Read more

9am there will be a cap – you can do 20’s, 30’s or 50. Workout of the Day 115/75 Push Press 115/75 GHD Pullups Front Squats 115/75 Handstand Pushups Deadlifts 115/75 Pushups Toes to Bar Thrusters 115/75 Kettlebell Swings 70/53  Read more

Bunco will be at our house Friday night – the address is on the whiteboard and you can always call or text Alison for it. $11 to play, bring whatever you would like to drink and a snack to share. White Elephant max will be $25. You don’t have to, but why would you not want to play:) Cool Link from Coach Wendy: Workout of the Day Strength Bench Press 4 Sets of 8-12 @ 60% Definitely do 8 reps, but if you are feeling it, continue on, up to 12 per set. Conditioning 12M AMRAP Short Parking Lot Run 5 Left Arm Dumbbell Snatch 50/35 5 Right Arm Dumbbell Snatch 5 Burpees    Read more

Workout of the Day crossfit.com 181127 18-15-12-9-6-3 Thrusters Power Snatches Toes To Bar Men 75lb Women 55lbRead more

Strength Deadlift 20M 8 sets of 4 @ 70% Conditioning AMRAP 8 8 Pullups 8 Box Jumps 24/20 8 Kettlebell Swings 53/35 8 Box JumpsRead more