CrossFit at 9 and 10.  Get it on! Workout of the Day AMRAP 20 Parking Lot Run 10 Pushups 30 Doubleunders Parking Lot Run 10 Power Cleans 135/95Read more

There are still MANY spots left for Summer Slam – if you are planning on competing, please sign up ASAP so we can put on the best event for you. Friday’s WOD will be a good trainer for event 1 of the competition. ALSO tomorrow night at 7:30pm we will be hosting a LipSense party – Lipstick & Gloss that will outlast the clock. Bring a friend! Wine and snacks will be provided.   ** Did you know you can get to this blog AND just the WOD sent to your smartphone? Download the CrossFit Oakdale APP and schedule yourself in your classes. Then we can expect your smiling faces.   Workout of the Day Strength  Front Squat 3-3-3 If you did the Front Squat 5-3-3-1-1-1-1-1 Use your first single weight. If you missed that, go with 80% of your 1RM. Conditioning 3 Rounds 7 Front Squats 115/75 7 Pullups...Read more

Thursday’s workout is pure CrossFit, straight from the fountain of fitness.  This workout was posted on the mains and is too good not to give a whirl. The workout is easily scalable – it is squat, gymnastics push and weightlifting pull.  So, adjust the HSPU to your ability level and scale the deadlift to something you can get for 10 on the first round.  In later rounds, broken set – 2 sets of 5, 4-3-3 or even fast singles is fine.  But you should be capable of hanging onto the bar, at least early. Workout of the Day AMRAP 15 30 Squats 20 Handstand Pushups 10 Deadlift 225/155Read more

Workout of the Day Strength Push Press 5-3-3-1-1-1-1-1 Conditioning AMRAP 12 9 Toes To Bar 11 Box Jump and Overs 24/20 9 Single Arm DB Push Press Right 9 Single Arm DB Push Press Left  Read more

Above is a KB weighted walk.  Simple. Tuesday will be a test that comes from the world up north.  Those Canadian fitness freaks (who relocated to Arizona like 4 years ago) at OPT, now OPEX, came up with this on.  They call it the Battery test. Basically, how quickly does your battery recharge when doing heavy, powerful movements. We did this a few weeks ago on a Saturday and it was fun.  Lots of heavy lifting, banging weights and grunting.  With all that, it still wasn’t heavy enough.  I would rather see an athlete lift heavy every 20-30 seconds and get 20 hard earned reps that touch and go something that they have done before.  The sweet spot in a rep every 15-20 seconds.  If you are getting in the high 40s to 50s, you have gone to light.  If you did this 2 weeks ago, add some weight and...Read more