Really quick- (This is Alison). Thank you so much for all of the birthday wishes, flowers, gifts and hugs today. Every person who comes into CFO means so much to me. I have watched you all grow, and I guess you have watched me grow as an owner too. I couldn’t have a better birthday than to spend it with great people, athletes who strive to get better daily. I am lucky to be a part of such a fantastic group. I have used all of my limited adjectives so I will let Brian take it away with his awesome coaching (I guess I still had one more in the tank.) This is Brian- This is the second of 2 strength sessions that we will be following for the next 6 weeks.  Monday will be Squat and vertical press, Friday will be Deadlift and horizontal press. I was talking about...Read more

Last night we posted on the effectiveness of the hurdle jump as a double under sub.  Well, if you are great at doubleunders, maybe switch it up and do some side hurdle hops.  I think you will find the stimulus as pretty interesting… On September 9th, The Oakland A’s are having a CrossFit Day. If you are interested in going, the tickets will be $75 and that will get you entrance to the CrossFit Competition on the field, lunch, a seat for the game vs. the Texas Rangers and a t-shirt. Please write your name on the board in you are interested in going. We might be able to enter a team of 4 for the competition….. Workout of the Day Strength/Skill 2 Position Snatch Mid Thigh, Below the Knee Build to a heavy set of this complex in 15 minutes Conditioning Pull & Rest 6 Rounds 1 minute on,...Read more

The hurdle is an excellent substitute for double-unders. If you had the chance to test it out today you know what we are talking about.  It forces you to jump in the way that doubling or tripling the reps for singles never will. Try it out next time! Workout of the Day AMRAP 20 8 Toes to Bar 10 Shoulder to Overhead 115/75 14/12 Calorie Row    Read more

Workout of the Day 7RFT 5 Squat Clean 135/95 7Handstand Pushups 35 Doubleunders  Read more

CrossFit Oakdale will start a 6 week strength cycle.  We will do the Back Squat on Monday and Deadlift on Friday. 100/75 Calorie Challenge Our top performers were: Lizzy W with 5:53.  Tim and Jack O tied at 5:23.  June had our biggest improvement with over 1 minute over the attempts. We had over 21 attempts, which burned almost as many calories as one supersized value meal. For our next cardio challenge, we will row for 16 total minutes for meters.  This will take a little longer.  Ideally, you will row for 4 minutes, and rest 4 minutes, doing this 4 total times.  I understand you may want to get this over with, so I recommend you rest a minimum of 1 minute between attempts.  So, no less then 1 minute, no more than 4 minutes rest. Just like the 100 calorie challenge, write your number of meters completed on...Read more