Fran VI was a great day at CrossFit Oakdale!  Thank you to all the Judges and Volunteers that made it a successful event.  Our Judges held the standard all day long through all kinds of tests.  A huge thank you to Gloria, Denny, Bob, Tricia, Jessica, June, Wendy, Pat, John L. and Christine for your energy judging for heat after heat.  Desiree and Robin were a pit crew dream team. Austin, Victoria keep the score cards moving and the leaderboard updated. Michele was a t-shirt organizing and check in professional. Kate  & Ashly moved tri tip and and Will was a outstanding demo boy. The 2017 Franniversary winners are: RX Mariah Reyes and Jordan Eldridge, CrossFit Envy/Davis Alex Squared, Alex Colla and Alex Oberman, CrossFit Sav Up Gnar Doggies, Adrian Encina and Raff Sencion, GnarDog CrossFit Scaled Gnar Shots, Julio Campos, Eric Galvan, GnarDog CrossFit Cheese and Chips, Ryan Aragon and...Read more

Franvviersary VI is Saturday!. Check-in begins at 7am. Judges briefing at 7:30am. Athlete briefing at 8am. Please come out and cheer on the athletes!  If you want to help out, check in with Alison or a CFO coach. The top 5 teams in the RX and Scaled divisions will move onto the finals.  The finals are: “Dog Collar Match” Partner Style Scaled Division Isabel Grace 115/75 While one partner works, the “resting” partner will perform a front rack hold. RX Division 15 Muscle Ups Isabel Grace 135/85 While one partner works, the “resting” partner will perform a front rack hold.Read more

Franniversary is on Saturday – Come out and support your local athletes! Heats start at 8:30am.  NO CLASSES ON SATURDAY – OPEN  GYM Sunday 10am-12pm Intro Class 10:30am   Scaled –  Thruster Gently – Sarah W and Alex B LEMA – Amie G and Maggie B Gym Class Heroes -Finn H and Connor S Mother Thrusters – American Lizzy and Friend Jenn B   RX Sarah got Jacked – Sarah L and Jack O Thick Thighs Unite – Bryce S and Tim S Workout of the Day AMRAP 30 300/250m Row Parking Lot RunRead more

Thursday’s workout is a barbell-y skill sprint.  If you are good at the Squat Snatch, this should be fast and done in under 5 minutes.  If you can handle the Squat Snatch weight, but it’s dicey, slow down there and put the hammer down on the Clean and Jerks. Now, we get into scaling.  Ideally, you will use 1 bar for this workout.  At this weight (135/95) your ability to do each movement should be seamless.  Reality may not be so kind.  If the Squat Snatch is a battle, I would rather you lower the weight, make each lift and then really attack the Clean and Jerks.  This should be somewhere in the 115-95 range for men and the 85-65 for ladies. If you cannot OHS 95/55, but the Clean and Jerks are no problem, you are probably a 2 bar candidate.  Find a weight that will enforce good positioning...Read more

Nice, simple video on the overhead dumbbell squat. Workout of the Day Strength/Skill Snatch, any style 3 sets of 2, 70%  Perform the 3 sets every 2 minutes after a 10 minute warm up. Conditioning 8RFT 5 DB Overhead Squat, Right Hand 50/35 5 DB Overhead Squat, Left Hand 10 Pullups 15 minute cap Read more