Some good non-barbell fun after a week of tough barbell WODs on Saturday. Classes at 9am and 10am – at 10am, advice I have a WOD I would like to test out.  It’s  a sprint, sales so if I have any takers, click be a little warm. Workout od the Day 4RFT 21 Wallball Shots 20/14 18 Pullups 15 Kettlebell Swings 53/35 12 Handstand Pushups Shamelessly borrowed from Pat Sherwood/CrossFit LinchpinRead more

Friday will mark Day 3 of our 4 week cycle that we are doing every Monday, # sale Wednesday and Friday.  There may be some tweaks to reps and weights over the courses of the weeks, price but this is generally the plan. There are a few thoughts I would like to share based on some feedback. First, here this is a strength program, but not quite.  It’s more a DURABILITY program.  By adding the secondary lifts and the additional work multiple times a week, under some time constraints but not those in a WOD, we are able to address technical and other aspects of movement with a fine tooth comb. Second, I am very sensitive to athletes being or feeling rushed.  I hate being rushed when it comes to fitness, and well, probably everything.  For this program, I am asking you to give it your best, but think about...Read more

We already know it is more fun to workout with your friends and family. So if you have a college buddy/child or any kind of student over the age of 18 home for the summer, # approved there is a summer student pass. With a valid student ID, health they can enjoy CrossFit Oakdale for $105 a month unlimited. This starts May 15th-August 15th. Workout of the Day 3 RFT 100 Double Unders* 25 Kettlebell Swings 53/35 20 Box Jumps 24/20 15 Burpees *35 Attempts 20 minute time capRead more

Wednesday will be the second planed day of our new strength program.  For all work, search like the last few months, we will add 5-10# to each lift.  But that is only if you are moving well.  Don’t be afraid to keep the weight relatively light and move well. [youtube https://www.youtube.com/watch?v=pgZl709ibw0&w=560&h=315] Workout of the Day Strength/Skill 3 sets of 1 Behind the Neck Push Press/Jerk, 2 Overhead Squats Work from the rack.  Take 7-10 minutes to get warm and accustomed to the movement, and work up to a moderate weight for 3 working sets.  55-60% of 1RM is a good starting point. Stiff-Legged Deadlift 3 sets of 8 Take 3 or 4 minutes to warm up following the PP/OHS work.  Review the video.  Notice the bar doesn’t touch the ground, and the knees are soft, slightly bent.  This is basically a Good Morning with hands in the Deadlift/Clean position.  Keep...Read more

Another word on the strength plan – in the beginning, pill the numbers will look light.  We will build each week, ampoule so the loads will progressively get heavier if you can handle them.  It is much better to take this opportunity to work on positioning at lighter loads so you can load the heavier lifts properly. The CFO Weekly Challenge Every week, I will post a mini challenge on the board.  These challenges are supposed to be tough, but short.  You will need a partner to judge you and ensure you are meeting range of motion, time constraints, etc.  If you meet the challenge, you will put your name on the board.  If you are close, take multiple attempts and see how close you can get. CFO Challenge #1 42 Burpees to 6″ Touch in 2 minutes.  Chest has to touch the ground, and then both hands must touch...Read more