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

Friday’s WOD is from CrossFit.com and is reminiscent of “Death By Barbell.”  The weight is light enough that you may think you CAN and SHOULD go unbroken early – please do the math.  There are 60 total Hang Clean and Jerks – yes they are light, # 100mg but if you finish doing singles, visit web you probably should have broken the sets up earlier.  In my head, dosage I am going to attempt all Thrusters UB, and all sets of Snatches with a big UB set, probably 3 then 3 quick singles. To me, the first set of Hang Clean and Jerks may be done unbroken, but you will quickly need to think about using small sets – I am thinking 3s – once the rounds start to add up. DON’T FORGET Saturday is the skills session 8:30-9:30am, 9:30am-10am WOD. 10 AM is a monster mash. Workout of the Day 5...Read more