At the end of every year, order wordpress.com sends us an annual report. While I don’t think I am a giant nerd, purchase I did ask Brian yesterday “Do you remember when we get the annual report? Is it New Year’s Eve?” as if I missed it somehow.  This annual report gives us statistics, price trivia and pictures from the past year. Did you know: The Sydney Opera House houses 2,700 seats. Our Website was viewed 59,000 times this year – the equivalent of selling out the Sydney Opera House with 22 performances.  Our busiest day was June 3rd with Brian’s post Thank You Again to all who supported him during Regionals. It was viewed 666 times. People in 116 countries viewed our website – up from 92 countries in 2013 2014 was a very exciting year for CrossFit Oakdale. We have a larger space, a larger pull-up rig, had...Read more

Once again, see this will be a shortened week. Normal hours on Monday and Tuesday.  We will Deadlift heavy singles on Tuesday. New Years Eve, # which is Wednesday, tadalafil there will only be one class – at 9am.  Open Gym from 10a-12p. Normal hours on Friday. Thursday is New Year’s Day, and it will be a special WOD.  1 class at 11a – it will be the new gigantic Hero WOD, “Spehar”.  100 heavy thrusters, 100 Chest to Bar pull-ups and 6 miles of running.  Yes, this is a ton of work.  Please come out and share in it with us – you can break it up anyway you like.  You can scale, you can partner up.  Bring a bike, roller skates, a skateboard, a scooter or anything you can thing of to ride as a sub for running. [youtube https://www.youtube.com/watch?v=WvAhCxA6Pxw&w=420&h=315] Workout of the Day Strength/Skill Front Squat, Week...Read more

Classes at 9am and 10am – the WOD is a little bit different – a relatively light Deadlift with a moderately heavy Overhead Squat.  This is not something we do often – the limiting factor will be your OHS.  You should use 1 bar for this, no rx unless you have number on the OHS that will provide very little response. Workout of the Day Skill Clean and Jerk Build to a heavy single in 20 minutes Conditioning 3 RFT 21 Deadlift 185/125 7 Overhead Squats 185/125 We will have to discuss how to do this – to get the bar into a good position to OHS. If there is time after at 10am, I would like to do 3 RFT 400m run 20 Clean and Jerks 95/65Read more

Sorry about the late post – we were out making merry.  Normal Friday schedule tomorrow.  We hope you had a Merry Christmas! Workout of the Day Strength/Skill Snatch Build to a heavy single in 20 minutes Conditioning 5 RFT Parking Lot Run 15 Kettlebell Swings 53/35 15 Box Jumps 24/20Read more

CrossFit Oakdale will have 1 class at 9am on Wednesday, this and then Open Gym from 10a to 12p. We will be closed on Thursday – Christmas Day. We will have a normal schedule on Friday and Saturday. For today’s WOD, if you can do Muscle Ups but 35 total is aggressive, scale the number.  3 or 4 per round is good place to start.  If you just have MU, even doing 1 per round is an excellent way to develop them under fatigue. If you don’t have MU, sub Burpee Pullups 1 for 1. Workout of the Day “Tyler” 5 RFT 7 Muscle Ups 21 Sumo Deadlift High Pulls 95/65Read more