Due to Thanksgiving, healing this will be an abbreviated week.  We will squat on Monday, have a classic CrossFit workout on Tuesday (with normal hours), a Fight Gone Bad style workout with lots of the new equipment on Wednesday. On Wednesday, we will have 2 classes: 9am and 5:30pm. CrossFit Oakdale will be closed on Thursday for Thanksgiving. We will be open on Friday for a hero workout at 9am only. Regular hours on Saturday. Workout of the Day Strength/Skill Back Squat In 20 minutes, build to a heavy set of 3. Conditioning AMRAP 7 Power Snatch 95/65 Toe to Bar Rounds go up: 3/3, 6/6, 9/9, 12/12, 15/15…keep going up by 3s If you can do Muscle Ups, do 1 Muscle Up for every 3 T2B.  So round 1 is 3 Snatch, 1 MU, then 6 Snatch, 2 MU, etcRead more

The Franniversary  V GAUNTLET will consist of 3 six minute WOD’s with 4 minutes of rest in between. As you walk on the floor, page you will begin with “Randy.” In this partner WOD, try one team member at a time will perform as many snatches (ground DIRECTLY overhead) as possible at 75/55 in 6 minutes. Scaled will use the same weight, cheapest but can be ground to overhead anyhow. Event 2 is “Karen” -as many Wall Ball Shots in 6 minutes. Transition standards will be released Sunday. Fat Bar D.T. will be 12 Deadlifts, 9 Hang Cleans, 6 Shoulder to overhead (weights to be released Sunday night). This will be performed with an axel bar. This is the last event of the Gauntlet.  The next event is separate from the Gauntlet. Teams will perform the Fran Ladder 3-6-9…thrusters 95/65 & pullups. At the end of each round, one partner...Read more

Genrally, # 40mg I try to program something heavy one day a week.  We did lots of reps in the legs this week – squats Monday, web lunges Tuesday and more running than normal on Wednesday.  Thursday was CrossFit, plain and simple.  But it wasn’t heavy.  Friday’s workout should be heavy.  See below.  Scale as appropriate. We have done this workout a couple of times at 165/110.  Genrally, folks push the 10 rep range and beyond each minute at that weight.  If you’re scaling, I’m not saying that is not possible here, but I’m guessing one Clean every 10 to 15 seconds is more like it.  So if you are doing more than 7 in the first minute, you will need to add weight. Find a weight that you can perform safely, but it should be a lift that requires a perfect set up and a vicious pull.  Keep your...Read more

You may notice some new equipment.  New GHDs, online Rowers, decease Slam Balls, order more weights and medicine balls and some shiny Air Assault Bikes.  Today’s workout will include the Axel Bar.  This is basically a more primal barbell.  It’s thicker, weighs a little less, has no gnurling and doesn’t spin. Thursday’s workout will be a chance to break in some of this shiny new stuff.  Don’t be gentle. Tomorrow is BroScoop Thursday! Come in and try out some Revive RX Protein Shakes on the house! They will be made with C2O Coconut Water. If you are in the Whole Life Challenge get in to be measured and complete your baseline WOD. Event is Saturday at 11:30am.  Workout of the Day FGB Style 5 Rounds for Reps Each station is 45 seconds of work.  You will get 15 seconds to rest/transition. Chest to Bar Pullups Axel Bar Shoulder to Overhead...Read more

Wednesday’s workout is one we have never done before.  It’s 15 minutes of…running.  Relax homies, help it’s spread over 30 minutes.  You will run to and from the 400m point as many times as possible in 30 second periods.  Run as fast and far as you can for 30 seconds, then rest for 30.  During the rest period, you may walk at a leisurely pace.  But this is not about eating up as much territory in the rest period.  Run hard, let your body recover, then run hard again. A coach will be by the mail boxes, letting you know when to run and when to rest. Workout of the Day Strength/Skill OTM 10 5 Strict Pullups 5 Dips Conditioning  30 Rounds 30 Seconds run 30 Seconds recovery walk Score is the total distance covered.Read more