Franiversary IV is over! First and foremost, buy more about thank you to the CrossFit Oakdale community for putting on an unforgettable event.  Thank you to the judges, # sale runners, set up crew and anyone from the CrossFit Oakdale family that participated.  Alison and I heard many wonderful comments throughout the day – athletes were challenged in a fun, competitive way and most left with a smile on their face (probably because the didn’t  throw up after the Gauntlet or Rahoi.)  Smiling faces after laying it all on the line – we hope that’s the CrossFit Oakdale way. 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 7 RFT 7 Snatch 7 Overhead Squat 7 Lateral Burpees Men 75, Ladies 53Read more

It is Franniversary Eve. The gym is clean, check the t-shirts have been organized, information pills and scorecards have been placed neatly in their clipboards. There was even a test run of the Intercontinental Finals. Big thanks to Bob and Kate who came out to decorate, erectile organize and move heavy stuff. Big Big thanks to Desiree who not only keeps the gym spic and span on a regular basis, but earned her “Mrs. Clean” status today. There will be a warm up section in unit #11 tomorrow. There are two port-o-potties in the parking lot. Please use those as much as possible. There will be a section of the parking lot that will be coned off for the business that will be open tomorrow. PLEASE DO NOT MOVE THE CONES. You can set up tents in front of units 12 and 13 as well as throughout the parking lot....Read more

We do Handstand work every week at CrossFit Oakdale.  We will have a handstand walk at the finals of the Franiversary – here’s why. The Outlaw Way Doctrine – Why Handstands? Workout of the Day Strength/Skill, sales Week 3 of 6 Snatch 2 Snatch OTM for 7 minutes Take 10 minutes to warm up to a heavy working weight.  70% of 1M is a good place to work, but if you have started and are looking to move up by 5-10 pounds from your last effort, give it a try. Conditioning AMRAP 10 Parking Lot Run Kettlebell Swings 53/35Read more

On Saturday December 19th we will be having the 5th Annual CFO Christmas Party. We will have a White Elephant – $25 max if you are participating. There will be a kids White Elephant too – $10 max. Adult White Elephant will be for the ages 18 and over.  At the Christmas Party we will be announcing the winner of the CFO Kids Poster Contest. Entries are due by the 12th, pharmacy regular poster board size. Theme should be CrossFit Oakdale related. There will be prizes for the top winners…maybe a Pura Vida gift card…who knows.  We will be having the taco guy come back, approved serving tacos and quesadillas to order. $10 a person ($5 for kids). Tickets will be on sale after the Franniversary. There is plenty of room for your coolers, capsule so don’t forget your drinks! The Saturday before, 12/12, will be Ladies Holiday Bunco. This will...Read more

Here’s 2 pretty good, hospital “real world” CrossFit tips from CrossFit Invictus:  Handstand tips and Sweat Management.  Sweat has not been as much of an issue since our bars are frozen, but Christmas is an excellent time to ask your buddies to get you some sweat management gear. Or you can bring some sweat management gear to the CFO Christmas part on December 19 and try to steal it back.  You’ll probably have to contend with grandmother mannequins and shake weights. Oh, and if you plan on making the Final event in the Heavyweight division at the Franniversary, you may want to be decent at walking on your hands for 20 feet. Workout of the Day 21-15-9-6-3 Thruster 95/65 Bar Facing Burpee Chest to Bar Pullup Read more