CrossFit Oakdale will hold 2 classes on Wednesday – at 9am and 5:30pm.  The WOD will be Cindy XXX, this so you can get plenty of pulling, pushing and squatting in before you smash your face with whatever you choose on Thanksgiving. Thursday Crossfit Oakdale will be closed for giving thanks, hugs, heavy eating and naps. We will be open for 1 class only at 9am on Friday. Workout of the Day Strength/Skill Back Squat Build to a heavy set of 3 Back Squats.  Once you have completed this heavy set, drop the weight 20 pounds and perform 2 sets of 5 Back Squats. Conditioning AMRAP 10 20 Box Jumps 24/20 10 Handstand Pushups For a sub men do 3 Wall Climbs, Ladies do 2Read more

For the past 8 weeks, shop including  HALLOWEEN, more about 25 people made a commitment to improving themselves on a whole. They focused on nutrition, here exercise, mobility, hydration, supplementation, reflection and a lifestyle improvement.  This particular challenge allowed us to enter scores in online, chat amongst ourselves or other people participating in the challenge worldwide. This forum brought our teammates together, creating a small community within our already amazing community of CrossFit Oakdale. The scores were calculated based on points earned within the 7 focuses, measurements (only 2 of the ones I took) and baseline WOD improvement. *Out of 1,715 teams that put points on the leaderboard, CrossFit Oakdale ranked 561.  *After final measurements (more than just the two WLC uses) we (15 people) lost 82# – Avg. 5.5# per person *After final measurements we (15 people) lost 97.25″ – Avg. 6.5″ per person *Every single person who completed...Read more

Tomorrow we have to teams headed to Walnut Creek for the Row-a-thon. Wish us luck! Enjoy Sarah as your Saturday morning coach. I am waiting for Sunday night’s post to talk about the winners of the Whole Life Challenge. Workout of the Day 7 Rounds For Time 7 Handstand Pushups (sub 2 wall climbs) 7 Thrusters 95/65 7 Knees to Elbows 7 Deadlifts 185/115 7 Burpee 7 Kettlebell Swings 53/35 You will use one barbell, pharmacy changing out the weight each time. 25’s should be off to the side to take on and off.    Read more

  There were so many things going on at CFO this evening! If you missed it, site no worries, # dosage we can tell you tomorrow. Or maybe you read about it in the paper? Head’s up to Franniversary Athletes – we will be starting the Gauntlet 30 minutes earlier in order to expedite our day. If you are not scheduled to go until later, no worries, just check in at least an hour before your heat time. Heat times will be posted and emailed at the beginning of next week. We are SOLD OUT at 60 teams and are very excited for December 5th! Workout of the Day Strength/Skill, Week 2 of 6 2 Snatch OTM for 7 minutes Take 10 minutes to warm to 70% of your 1RM them perform the OTM (14 total Snatch).  Focus on what you need to work on. For some the movement may...Read more

We should have the final stats of the Whole Life Challenge by the end of the week. I am so proud of everyone who hung in there for the 8 week challenge. There is a lot less of them these days. Next week’s schedule is going to be a bit funky so get your pencil’s ready (does anyone WRITE anything down anymore?) Monday and Tuesday are regular schedule. Wednesday will be 9am and 5:30pm ONLY.  We will be closed on Thursday (go be with your family or those you consider family). Friday we will have a 9am class ONLY. Come work off Thanksgiving with us.  There will be some Black Friday Specials headed your way on Friday. Stay tuned! Workout of the Day Strength/Skill, and Week 2 of 6 Clean Grip Deficit Deadlift 3 sets of 6 Front Squat 4 sets of 3 You can add weight to the lifts...Read more