In November we will be having a fundraiser for Barbells for Boobs. It is a partner kind of fun that has 5 mini-workouts. The competition will be on November 12th and is $99 per team. This might give you a chance to really work out the partnership kinks for Franniversary a few weeks later:) This will take place at CrossFit Oakdale. “Ogar” AMRAP 14 3 Power Snatches Touch and Go 135/95 1 Muscle Up 12 Wall Ball Shots 20/14Read more

Can you name this dude?  He was my favorite of the OG CrossFit athletes. Friday’s workout is a Tabata Protocol.  Treat every 20 second period like a sprint.  There is little “interference” throughout.  There is a pull, salve a squat, drugs a push and a jump.  Each 2 minute round is – 20 seconds of pull ups, hospital 10 seconds of rest, 20 seconds of air squats, 10 seconds of rest, 20 seconds of shoulder press 95/65 (take the weight from the floor), 10 seconds of rest, 20 seconds doubleunders (or attempts).  Take the 10 seconds to transition to take a quick breath and get ready for the next movement. So…our protocol is a little different than the one in the video. After each 2 minute round is complete, you get 1 minute of rest.  Take this time to catch your breath and write down your total number of reps....Read more

I have had a few suggestions for our brawny Elephant who will be gracing the t-shirts of the Franniversary this year. Please email/text your name ideas and then we will vote for a winner. The person who comes up with the winning name will get a free 5th anniversary t-shirt! Contest entries will be accepted through Sunday October 30th. We will vote the 1st week of November. Get those creative juices flowing! Workout of the Day Gymnastics Strength/Skill OTM 10 5 Strict Pullups 5 Dips Conditioning 4 RFT 400m Run 20 Burpee Box Jumps 24/20 20 minute capRead more

Though he doesn’t have a name yet, visit he sure has a lot to say. Check out our mascot, brought to life by Omar Salinas. He also did the artwork for our upcoming 5th anniversary t-shirt. There will be preorders on those soon. If you come up with a great name for this mascot (NOT FRAN) I will give you a 5th anniversary t-shirt. Registration is open for Franniversary ! Workout of the Day In 20 minutes, build to a max effort Heavy Clean. At the top of every minute, including the first minute, perform 3 Bar Facing BurpeesRead more

Are Wet Wipes Wrecking the Worlds Sewers? from The Atlantic.  Actions have consequences.  Even wiping your nether regions so they feel nice and fresh has unforeseen results.  Like making a man made meteorite of poo, # buy wipes and whatever else globs together, floating around our sewers like a fecal Death Star.  What is one to do?  Go back to John Wayne TP?  The kind that’s rough, tough and doesn’t take $#!? off anybody?  Is there a better, more biodegradable wipe? Workout of the Day Gymnastics Strength/Skill Handstand work OTM for 10 Conditioning “Forearm Fury” 5 RFT 15 Deadlift 185/135 15 Toes to BarRead more