Workout of the Day 5 RFT 15 Calorie Row 12 Deadlift 9 Hang Power Cleans 6 Shoulder to Overhead USE Dumbbells for movement – 50/35Read more

CrossFit Oakdale held a great SummerSlam on Saturday!  CFO athletes did great, and the judges and community did a great job of putting on a great event.  I will give a full run down on the event later in the week. As you may have noticed, CrossFit Oakdale has some new coaches in our midst.  At CFO, we are firm believers in growing our coaches within our community.  So these are faces you know, and hopefully, love.  Well, at least like. Coach Brad has already started coaching in the last few weeks.  Brad comes back to the valley by way of Minneapolis, MN.  Brad played collegiate football and got into coaching while living and excising in an affiliate in the great white north.  Welcome Brad! Coach Tim has been at CFO for nearly 2 years and just recently renewed his CrossFit Level 1 certification.  Tim started CrossFit in his garage...Read more

Summer Slam is tomorrow! We’re gonna party like it’s 2008.  Like the 2008 CrossFit Games that is!  3 sprint workouts – to fast to complete all three will be the big winner. Doors open at 8. Judges briefing 8:30am Athlete briefing 8:45am First heats go at 9.  It’s $25 and you will get a t-shirt. The workouts are: RX Division Workout 1 21-15-9 Thruster 95/65 Chest to Bar Pull Up 7 minute cap Workout 2 5 RFT 5 Deadlift 275/185 10 Burpees 7 minute cap Workout 3 30 Squat Clean and Jerks 155/105 10 minute cap Scaled Division Workout 1 21-15-9 Thruster 75/55 Kettlebell Swing 53/35 7 minute cap Workout 2 5 RFT 5 Deadlift 225/155 10 Burpees 7 minute cap Workout 3 30 Squat Clean and Jerks 115/75 10 minute cap    Read more

Bill Starr on the Snatch – I believe full snatches are the epitome of athleticism. When done correctly, the full snatch is a flawless symphony of strength, quickness, timing, coordination and balance. There are many things that have to be done before an athlete is able to master the technique in the full snatch, and that applies to both the split and squat style. He has to spend time making every part of his body a great deal stronger to be able to elevate a heavy bar to a height that allows him to get under it and lock it out. He must hone his timing to know the precise moment to make his move to the bottom. And he must do hundreds of reps in order to become stable enough to land on the platform in the exact same position every single time. In the bottom, his entire body...Read more

Still Spots open for Summer Slam! $25 – call Alison 209-345-4380   6 Rounds for Time 6 Handstand Pushups 6 Hang Power Cleans 115/75 6 Single Arm Push Press 50-35 6 Toes to Bar 6 Single Arm Push Press (other arm) 6 Bar Facing Burpees 30 Minute CapRead more