Tomorrow we will be having our weightlifting seminar. There are a few more spots left – you can show up at the door. It is $125 for the day. There will be a 1 hour lunch break. If you don’t want to go out, there will be a Tritip plate for $10. No regular classes tomorrow.  Read more

Please share to EVERYONE you think can help out! Micayla and Dustin are back in town…opting to come to the Valley for some fresh air. They are returning this weekend and I thought they shouldn’t go back empty handed:)  Let’s load them up with some supplies to bring back to those affected by the fires. I have read that toothpaste and toothbrushes are overwhelming, so maybe not those items. I suggest hitting up the dollar store too – those size items are easy to share.  -small toiletries -shampoo & conditioner -lotion -face wash -mouth wash -small towels -hand sanitizer -packets of tissues -baby wipes Jackets, hoodies and blankets are also good. Please stick to the list:) Thank you so much for your generosity.                 Workout of the Day Strength Back Squat 10@55% 10@60% 7@65% 7@70% 3@75% 3@80% Conditioning 15-12-9 Wall Ball Shots 20/14...Read more

The air quality on Wednesday was really bad in the morning. If the conditions are similar tomorrow, we will turn this WOD into a work/rest EMOM. We want your training to exercise your lungs, but not make you feel like you smoked 2 packs of Lucky Strikes.  For the Squat club, spend 90 seconds in the couch stretch – 3 rounds on each leg. This will give you 4.5 minutes per leg…make sure you have 10 minutes to spare. Workout of the Day 6 Rounds For Time 4 Snatch – any style 135/85 8 Toes to Bar 6 Single Arm KB Snatch 53/35 6 Single Arm KB Snatch other arm    Read more

Workout of the Day Strength Shoulder Press 10@55% 10@60% 7@65% 7@70% 3@75% 3@80% Conditioning AMRAP 15 Parking Lot Run 6 DB Snatch 50/35 6 PushPress Same arm Switch Arms 6 DB Snatch 50/35 6 PushPress Same Arm  Read more

If you haven’t downloaded the App yet (for iTunes or Android) search it up  – CF Oakdale. You can sign in for classes, stay up to date with our schedule, blog posts & WOD’s and purchase extra services.  The app is FREE! Check it out! IN Fact you can even RSVP to the CFO Christmas party  through the app. Go to December 9th and click on CFO Christmas Party to add yourself to the event. Can’t wait to see you there!   Workout of the Day 15-12-9 Power Clean 135/95 Thruster 135/95 AFTER 7 Minutes 25 seconds on/35 seconds rest Handstand WorkRead more