As the weather gets better, there I have been dragging the sleds out to play.  We’ve used them in some warm ups, see and you’re going to see them in some workouts. A word to the masses: there is a tendency to load the sled and really fight to push it.  This is not a bad move per se, but if you haven’t pushed it a lot, keep it light and push it fast. On a nice day, taking the sled outside, popping that top off and partnering up to push for 10 or even as long as 20 minutes is as good of an example of extra work as you can get.  Mix in some weighted carries and you will be doing some work that develops overall strength just as well as moving a heavy barbell. And it’s not just sled PUSHING.  You can pull it, drag it or...Read more

On Saturday, # 40mg we will perform a WOD suggested by Coach Sarah.  It comes from her friends in Petaluma, visit this site and will honor Mario “Kawika” Deleon, who was killed in action in Afghanistan on April 16, 2007.  The WOD is a grinder, but easily scalable.  Join us. Workout of the Day Strength/Skill Handstand work OTM for 5 Perform a Handstand walk, Hold or Wall Climb into hold for 20 seconds.  Rest the remainder of the minute. Conditioning 15-12-9-6-3 Sumo Deadlift High Pull 95/65 Handstand PushupRead more

This Saturday evening we will be hosting a fundraiser Paint and Sip night This event is to event to raise money for TESSA & LAYTON McDONALD and their sweet family. Here’s a link to Tessa McDonalds blog where she journals their journey.https://mcdonaldtwinsblog.wordpress.com/ This is event is to help offset medical bills and living expenses. If you haven’t gotten your tickets to paint and are interested in painting, symptoms there may be a few tickets available. Let us know if you are interested in that part. The other FUN part will be all of the raffle items generously donated by the loving people and businesses of Oakdale. Tickets are $1 each or 12 for $10. Tickets can be purchased ahead of time and you do not need to be present to win. There will also be a live auction with items such as a 3 night stay at Sea Ranch, Coach Purse, handcrafted railroad spike...Read more

While Saturday was a bit gloomy with all of the rain, drugs we still had athletes trek all of the way out to Oakdale…and not for the Rodeo. For the first time 4 teenagers competed in the same arena as the adults. Same WOD, just in their own age group. It was the first and hopefully not last competition for many. There were PR’s as well as moments of shock at the effect of “Cindy” on some lifts. All in all it was awesome to watch those people get after it. Make sure you check out the pictures on Facebook – there are more to come!   Thank you to all of the judges and photographers who helped out – Bob  & Tricia Wessling, Robin Cadmus, Gloria McKaughan, Ryan Jones, Marci Spears, Desiree, Beall, Thomas Giles & Michele Beatty. None of these event could be put on without you. Looking...Read more

An absolutely massive human, this Brandon Lilly, more about who created the Cube, talks training.  There will be a rundown of the CrossFit Oakdale Open Door Series on Monday night.  We have some housekeeping on the upcoming strength program – the Cube.  The program will last 9 weeks, with a 10th week for testing. We used the Cube method in 2014 to excellent results.  I’m looking forward to seeing what people can do, especially after nearly 50 PRs last week. For the first 3 weeks, we will Bench Press on Monday, Deadlift on Wednesday and Back Squat on Fridays.  There are 3 types of sessions – heavy, repetition and explosive days.  On heavy days, you will perform 5 sets of 2 at 80% of 1RM.  On rep days, you will perform a set of 8-12 reps at 70% of 1RM.  Think of this as a max unbroken set.  On explosive...Read more