We’re sticking with the same plan fron last week.  Snatch on Monday, visit this site DL/FS on Tuesday, information pills conditioning WOD on Wednesday, Back Squat on Thursday, Clean and Jerk on Friday. We have the Christmas Party on Saturday night.  If you are behind on your shopping like I am, don’t let those crazy stores stress you out. 5 Hacks to Avoid a Holiday Induced Shopping Meltdown from Headspace.  Yes, I still do Headspace everyday, but I won’t bother you about it too much.  This is a nice reminder for shopping, crowds or mind set in traffic. Workout of the Day Strength/Skill, Week 4 of 6 Snatch 2 Snatch OTM for 7 minutes Take 10 minus to warm up to a working weight.  If you are comfortable, add 5-10# to your last effort. Conditioning AMRAP 8 1 Overhead Squat 95/65 1 Kettlebell Swing 53/35 2 Overhead Squats 2 Kettlebell Swings…...Read more

CrossFit at 9am and 10am.  Xmas Bunco at 5pm.  Ready for Anything. Workout of the Day “T.U.P.” 15-12-9-6-3 Power Clean Pullup  Front Squat Pullup Men – 135, approved Ladies – 95 At 10am, I have a quick strength WOD I would like to try. It is easily scaled to any ability level.  All you need is 2 bars.Read more

You may notice we have some new equipment.  Be advised, about it the weights are a little slick and the new barbells are a little greasy.  Please help us break them in!  Use the new bars – but first give them a rub down to ensure they are dry and make sure you are well chalked. Workout of the Day Strength/Skill, visit this Week 4 of 6 Back Squat Take 10-12 minutes to build to a heavy set of 3.  Once you hit your weight, pharmacy drop 20 and do 2 sets of 5. Conditioning 3RFT 400M Run 42 Air Squats 21 1 Arm DB Snatch (Alternating) 45/35Read more

I think by now we have recovered from the Franiversary weekend. Brian and I are truly Thankful for our amazing staff of judges, hospital runners, site checker-inners, and organizational peeps. It would not have gone as smoothly as it did without them. Seven out of the 64 teams were from CrossFit Oakdale. I want to smother them in some love tonight. 2 Girls One Bar – Alexis & Anna – These two ladies did not give up in this RX competition. They completed 38 snatches at 83# and plowed through some pullups with rips in their hands! Hoodwinked – Rocky and Keri- Great teammates! They got through 67 snatches in the 5 minute section of Isabel. Keri is newer to CrossFit than Rocky but now has 2 competitions under her belt. The Open will be very fun for these two. Balogna Ponies – Chance and Paul- Placed in the top...Read more

Tomorrow evening’s post will be dedicated to the CFO athletes of this past weekend. Tonight we want to make sure you know all of the info on the upcoming events. Saturday night will be our Holiday Bunco. We are opening up this event, here so if you have friends who have heard how much fun our evenings are rolling the dice, online let them know about it! We will be having it on Saturday evening, December 12th, 5pm.  $11 to play and $20 max white elephant gift if you would like to play that. Also, if you can bring a dessert, appetizer or snacks item to share that would be great, as well as what your drink of choice will be. On Saturday December 19th, we will be hosting our 5th annual CrossFit Oakdale Christmas party. It will take place at CFO and tickets will be $10 for an adult...Read more