We are 10% of the way through the 100 days of Burpees- woohoo!  #cfo100  In honor of this banner day, let’s all chip in a buck – $1 just in case- to the burpee jackpot.  Workout of the Day EMOM 30 30 seconds of work/30 seconds rest Minutes 0-20 Alternating Double Under & Burpees At the start 3o seconds- Double Unders At minute 1 30 seconds -Burpees At minute 2 30 seconds – Double Unders etc. Minute 20-30 EMOM 30 seconds of Rowing for Calories              Read more

This week is an OFF week for the CrossFit Oakdale Kids and Teens. We start back up next week on Tuesdays and Thursdays from 4-4:30pm for kids and 4:30pm-5:15pm for teens.  We also work with Charter and Home School programs at Hart Ransom Charter School, Hickman Charter and Connecting Waters. Are these classes as AWESOME as the adult classes? Possible more fun since we play dodgeball OFTEN.  A typical Class with CrossFit Oakdale Kids and Teens What’s the plan? Each class begins with a trip to the whiteboard to see what is in store for our students. Both the kids and teens class follow the same structure. During this time, we have some ice breaker questions that help kids get to know each other better. We also discuss nutrition and healthy choices. Warm-up – We need to get our blood flowing with some agility movements, stretching and rotations.  Skill –...Read more

This will be a bit of a different week.  We have spent the last 2 months getting into some heavy lifting. We do have a little competition coming this weekend.  The idea is to get you primed and ready to crush it at Summer Slam on Saturday.  We’ll be doing a bunch of work/rest and keep the lifting to below 80%.  The idea of the lifting is to keep you moving, but not fry your central nervous system. It is $25 to compete – gets you a competition t-shirt and a fun day. Tell Alison you are in ASAP! For your planning, Monday is a squat/Fran day, Tuesday is Deadlift day, Wednesday is a breather, Thursday is a gymnastic sesh, and Friday will be a Snatch day. Workout of the Day Strength/Skill Every 90 seconds for 7 rounds 2 Squat Cleans Men 135-185, Ladies 85-115 1-3 Pullups, or 1-3 Heavy Kettlebell Swings...Read more

CrossFit at 9 and 10am Workout of the Day OTM 10  3 Squat Clean and Jerks 155/100 This will be a little practice for one of the Summer Slam workouts next week. Then 5 RFT 400m Run 8 Slam Ball Burpee over Tall Box This sounds confusing, but it will be very simple.  All you need to do is pick up the ball, and toss it over the box, and do a burpee box jump and over. This is our version of the Madison Triplet.  I just can’t bring hay bales in the gym, or Alison will kill me.Read more

Friday marks day 5 of the #cfo100.  100 Burpees for 100 Days.  We have 26 people signed up in one of 3 categories – 100 per day, 50 per day, or each day, go up by 1.  We are close to 10,000 burpees among us  – How AWESOME are we?!?! If you want to buy in, here is your chance – for $10, buy in on Friday.  If you messed up and missed a day, you can buy back in for $2.  Just make sure you make up all the burpees you missed. Friday will be a perfect workout to buy back in – there are quite a few burpees in the workout. Workout of the Day Strength/Skill Pause Back Squat 5-3-3-1-1-1-1-1 Pause for a 3 count at the bottom of each squat.  These are pretty long pauses, so these should be sub maximal loads – 80% of 1RM and...Read more