First off, cost congrats to me for writing out the Filthy 50 by memory. We have down this a few times at CFO, try so most of you should be pretty familiar.  We will cap the WOD at 45 minutes – that is long.  It also will not give a ton of time for warm up or review.  So I suggest you get warm before class if you are looking to get your name on the board. The movements are pretty simple here – except the Knees to Elbows.  Nearly each movement could be done unbroken, except Knees to Elbows, which are usually done is small sets.  Remember, it’s knees to elbows to earn RX, not knees to nipples or triceps.  To truly do a K2E, there is flex of the hip that we need to see to make for the knees and elbows to actually make contact. For jumping...Read more

CrossFit Oakdale had a great Saturday weightlifting seminar with Charles Shipman.  Some highlights Chance snatched 260.  That’s a CFO record and a great lift. We had about 20 PRs throughout the day. We learned you can’t forward jump with your with your fingers under toes.  Trust me. Once again, no rx we were reminded – Position, especially Position 1, is king.  We drill the Positions every time we pick up a bar.  This will continue.  Forever. Filthy 50 on Tuesday.  As we would say in the Army, stretch and drink water. Workout of the Day Strength/Skill Week 3 of 4 5 sets of 2 Hang Clean and 1 Jerk Work up to 80% of 1RM and perform your 5 sets. Cleans Pulls 3 sets of 3 92-95% of your 1RM Clean and Jerk.  You might need a calculator. Conditioning AMRAP 7 5 Deadlift 225/155 10 Alternating Pistols If you can’t...Read more

Just a heads up – no classes on Saturday. If you are still interested in coming to the weightlifting seminar but didn’t sign up…come on in! $115 for the entire day. There is a lunch break, illness but I would recommend bringing something as there isn’t much nearby. No classes on Sunday – go give  your dad, husband or someone’s else’s dad a hug! See you Monday!Read more

The Strength Algorithm – by Charles Shipman Charles Shipman will be coming Saturday for the weightlifting seminar. There are still some spots available for the seminar. It is $115 for the entire day. starts an 9am and will end by 4:30-5pm.  Workout of the Day Strength/Skill 5 sets of Power Snatch and a Hang Squat Snatch Use 65-70% of 1RM 4 sets of 2 Pause Back Squats Recommended weight is 65% of 1RM Back Squat Conditioning 7 RFT 12 Wallball Shots 20/14 12 Box Jumps 24/20 7 RFTRead more

Just a reminder that we will be hosting a weightlifting seminar with Charles Shipman on Saturday.  There will not be any CrossFit classes, buy more about as we will be geeing out on the lifts. There are still a few spots left ($115 ) The day will begin at 9am and end around 5pm. There will be a 1 hour break for lunch. CrossFit Oakdale will be closed on Father’s Day Workout of the Day “Annie Get Your Gun” 50 Doubleunders 2 Clean and Jerks 225/155 40 Doubleunders 2 Clean and Jerks 30 Doubleunders 2 Clean and Jerks 20 Doubleunders 2 Clean and Jerks 10 Doubleunders 2 Clean and JerksRead more