If you are competing in the Open, story come throwdown tomorrow night at 6:30pm. CrossFit Sonora will be coming down to party with us! Typical Post Comp Potluck will follow – bring food to share and drinks you want. The SOS Run is Saturday – it starts at 8:30am in front of Cloverland Elementary School. There is a 1 mile and a 5k. Your registration covers both. We had a few winners last year – June, Kyra, Micayla and Will. All monies raised go toward the Oakdale Educational Foundation that awards grants to support teachers and students of the Oakdale Joint Unified School District. Help us Save Our Schools! Workout 16.3 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in...Read more

On Saturday at 12:00am 40 people will be finished a 56 day challenge – a Whole Life Challenge. In order to finish up strong, ampoule we will need to complete the baseline WOD to track our progress. Our new gym theme seems to be “Stronger Together” so let’s ALL baseline it up tomorrow. Measurements will be taken over the next 5 days.  Rundown of the Winter WLC coming soon! Workout of the Day “WLC Baseline” 10mAMRAP 3-6-9-12-15…. Air Squat Burpee Sprint Down and Back   Skill Work EMOM 7M Handstand Walk Practice, capsule  20 seconds Free Standing Handstand, 20 seconds Handstand hold on wall OR 20 second Wall Climb Hold  Read more

As a rule, site I am not a fan of re-doing the Open Workouts.  As I write this – lightning may strike me down – I was the king of the re-do.  Yes, you may improve.  But it’s usually a negligible improvement, rarely more than a 5% increase.  I recommend saving re-do’s for technical errors, like equipment problems, a “no rep” issue, I’m running out of good reasons…My main reason, and I speak from experience, is re-dos, especially if you get into the habit of doing them, can grind you up mentally. There is enough pain and suffering in the world that you don’t need to be thinking about how you need to grind hard at minute 12.  Be a Gamer.  Go in with a solid plan, don’t take yourself too seriously, attack like a rapid wolverine and let it go. All that being said…we had a lot of re-dos...Read more

Congratulations for getting through 16.1 and 16.2! While there are still a few more weeks of the Open, website like this you may be getting used to the jittery excitement right before the clock starts, rx having someone count for your, drug judge your movement. By now you might even be enjoying the roar of the crowd.  The competitiveness of the Open pushes us to a place we may not normally go to on a regular day. This is what we have been training for.  On April 9th, CrossFit Oakdale is going to have a fun little competition, that is accessible for EVERYONE. We will be doing the “CrossFit Oakdale Total”. Like the Open, there will be judges, standards and PR’s all around. There will be limited registration as we like to keep to heat schedules. Registration is open and can be found on wodRocket. “CrossFit Oakdale Total” (20 Minutes)...Read more

We had a great time throwing down on 16.2 at CrossFit Sonora on Friday night.  CrossFit Sonora will be making the trip down the hill for Friday Night Lights at CrossFit Oakdale for 16.3. On Saturday, troche we will CrossFit Oakdale will be “Saving Our Schools” at the Oakdale Joint Unified School District 5k and 1 mile fun run.  The run takes you all over Burchell Hill.  So, approved 16.3 on Friday, a fun run through your neighborhood on Saturday.  I’m guessing that will make for a great weekend of fitness.  If you can’t hit 16.3 on Friday, we have been running pretty fun heats at Open gym on Sunday’s from 1p to 3p. We’ll have more on 16.2 later in the week, but so far we’ve seen Burpees, Doubleunders, Chest to Bar Pullups, Toes to Bar and Cleans.  What’s left – Deadlift, Overhead Squat, Snatch, Shoulder to Overhead, Box...Read more