If you head to Youtube and search CrossFit Snatch All Blacks, you will see a series of videos in which Coach Burgener breaks down the lift for a New Zealand Rugby player.   Starting Wednesday, we will begin a new weekly Snatch progression.  The session will last 20 minutes – the first 10 to warm up to a working weight, then 5 sets of 2 every 2 minutes.  These 2 should be performed consecutively – they can be touch and go or 1 and dumps.  Starting weight will be 60-65% of 1RM.  For the first week, use any style you like to receive the bar.  We may change this up over the progression.  Like most progressions, we will try to add more weight each week, over an 8 week period.  So, being week 1, warm up to something heavy, but it should be manageable. 5:30am classes on Wednesday start…uh…on Wednesday....Read more

It is January 2nd…that means we are officially out of the holiday season – no more excuses for parties, cookies and drinks. So where do you go from here? Pure Pharma has put together a FREE 4 week challenge that is NOT horribly restrictive and encourages happiness. WHAT? It is called the Good Life Challenge. It started yesterday, but you can still sign up.   Here are the rules: (from the Pure Pharma website) Eat Clean — Stay clear of artificial ingredients and eat real food. The simpler, the better. You don’t need to get restrictive. Just generally stay away from sugar, additives and inflammatory foods. Move Every Day — The human body is built to move, walk, run, jump, swim. Use your body each day in January in whatever way you choose. Recover Well — Take a break. It won’t set you back. In fact, to get the benefit of your workouts,...Read more

Happy New Year!  We hope you had a great break and, after being jolly, are ready to get back in some serious training.  We will start the new year with a cycle to get ready for the Open, which starts in the end of February.  Monday will be a build to a 2RM Front Squat, Tuesday will be Handstand work, Wednesday will be a Snatch day with our new Snatch session we’ll be working leading up to the Open.  Thursday will be a CrossFit conditioning  workout only (muahaha) and Friday will be a Back Squat 5RM cycle. We will be adding a 5:30am class on Wednesdays.  That means 5:30am classes 5 days a week. Starting NEXT week will be All Access Classes in the evening – on Mondays and Wednesdays. We will also have some information the next few days  on how you can gift some CrossFit Oakdale to your closest and...Read more

On New Years Day we will be celebrating the beginning of 2017 with a WOD at noon. We would love for you all to come and join us….in whatever state you are in. We are loaded up with Coconut Water to rehydrate you from your NYE Fun. Workout of the Day 9am CrossFit 10am Advanced 80 Push Press 75/45 60 Cal Row 40 Push Press 20 Cal RowRead more

If you have had this week off and have been traveling – we missed you:) Tomorrow is the last day of our shortened schedule. Classes at 5:30am, 9am, 4:30pm and 5:30pm. Regular schedule on Saturday and back to the regular routine on Monday. We will have a WOD on noon on New Years Day – “The Seven.” The All Access class will continue on Mondays, Tuesdays and Fridays from 8:20-8:55am. Monthly rates for the All Access Class will be $95 a month. If you are a CrossFit Oakdale member, you have access to those classes as well. Workout of the Day For Time 80 Wallball Shots 20/14 60 Shoulder to Overhead 115/75 40 Wall Ball Shots 20 Shoulder to OverheadRead more