You may have noticed coaches are no longer recommending substitutions for Doubleunders.  That is because we are not.  For many of you, diagnosis the struggle for DU is real.  But we want you to understand the effort required to make the jump from singles to doubles is great. So you have to do them.  In lieu of 50 DU, drug you may do 10 DU attempts and 10 Burpees.  Who doesn’t love more Burpees? From here going forward, about it we will provide scaling options in DU WODs that will mix DU attempts with Burpees or some simple substitution. Here’s to chaining big DU sets in the future! Workout of the Day Strength/Skill OTM for 10 5 Strict Pullups Conditioning AMRAP 20 50 Doubleunders 400m Run 30 Doubleunders 20 Toes to BarRead more

Extending tshirt preorder sales until Friday – Don’t be that person who wants one when they are all gone!! You must pay by Friday in order to get this price and guarantee your tshirt. Mens in Red or Black, medicine Ladies vneck in black, thumb lush (raspberry) or teal! $20 plus tax  Workout of the Day 9-7-5 Power Clean 205/135 Handstand Pushup Box Jump 30/24 If you cannot do HSPU, substitute Wall Climbs 4-3-2 each roundRead more

The CrossFit Open first WOD, stuff 15.1, tadalafil will be announced Thursday night at 5pm.  I have ever intention of programming it as the WOD for both Friday and Saturday.  We will have to play it by ear, because we literally have no idea what will be thrown at us.  Be fit, be hydrated and have fun. Ideally, you will have you best run at the WOD on Saturday – think of that as game day.  Eat a breakfast of champions (which is probably something light) grab your favorite T shirt and your lucky socks and hit 15.1 with us on Saturday.  We will have heats from 9am onto completion. If you plan doing the Open WOD on Friday, great! If you plan on doing it on Saturday, but you want to work out on Friday, I will provide an alternate prepatory WOD for you.  Something like 5 Rounds, 500m...Read more

CrossFit Oakdale had a great Skill Clinic on Saturday.  It was a great chance to slow down a little bit, look and focus on the positions that are fundamental to good movement.  It was great to get even a little bit of one on one time with each one of you that attended.  We hope to have more Skill Clinic in the future – please let us know what you would like us to focus on.  Thank you to all the CFO Coaches who took the time to come in and work with everyone. Alison and I clean up the Speal bars so they are not so chunky.  We oiled then to de-rust, so they might be a little slick.  Give the bars a good rub down with a towel, and make sure you are well chalked if you use the Speal bars. Additionally, please wipe down your pull-up bars...Read more

The CrossFit Oakdale Skill Clinic is this Saturday!  We will be reviewing skills from 8:30am to 9:30am.  This will be a low stress opportunity for you to get some time to work on those skills that are tougher to develop. Based on attendance, and there will be a WOD from 9;30 to 10. There will be the last Monster Mash before the Open at 10am. Workout of the Day Monster Mash at 10am At 0:00 Amanda 9-7-5 Muscle Up Squat Snatch 135/95 12 minute cap At 20:00 30-20-10 Box Jump 24/20 Chest to Bar Pullup Shoulder to Overhead 115/75 15 minue cap At 45:00 3 RFT 40 Squats 20 Hang Split Cleans (Alternating) 95/65 10 minute capRead more