The 2014 CrossFit Oakdale Fran-niversary is: The Girls Gauntlet Elite AMRAP 5 Diane Ladder 9-15-21-27-33…rep rounds increasing by 6 Deadlift 225/155 Handstand Pushup Rest 5 minutes, # rotate to next station AMRAP 5 Pushup Annie Ladder 10-20-30-40-50…rep rounds increasing by 10 Hand Release Pushup Doubleunders Rest 5 minutes, rotate to next station AMRAP 5 Partner Grace Plus As many Clean and Jerks as possible, 135/85 Rest 5 minutes, rotate to next station AMRAP 5 Fran Ladder 9-15-21-27-33..rep rounds increasing by 6 Thruster 95/65 Pullup The Girls Gauntlet Open AMRAP 5 Diane Ladder 9-15-21-27-33…rep rounds increasing by 6 Deadlift 185/115 Bar Facing Burpee Rest 5 minutes, rotate to next station AMRAP 5 Pushup Annie Ladder 10-20-30-40-50-60…rep rounds increasing by 10 Hand Release Pushup Doubleunders Rest 5 minutes, rotate to next station AMRAP 5 Partner Grace Plus As many Clean and Jerks as possible, 95/65 Rest 5 minutes, rotate to next station...Read more

It’s seems like forever since I’ve had a normal Saturday at CFO – and by normal, ed I mean working like a madman in a Monster Mash.  If you want to give the Mash a try, health be ready to roll at 10am.  Otherwise, train CrossFit at 9am. I will announce the Karabel WOD for the Fran-niversary Sunday night. Workout of the Day 9am 3 RFT 400m Run 21 Toes to Bar 12 Handstand Pushup Sub 3 Wall limbs for HSPU 10am Monster Mash @ 0:00 11.3 – AMRAP 5 Squat Clean and Jerks, 165/110 @15:00 3 RFT 400m Run 21 T2B 12 HSPU @ 40:00 15-12-9 Bar Facing Burpee Run 150m after each set Rest 2 minutes 12-9-6 Bar Facing Burpee Run 150m after each set Rest 2 minutes 9-6-3 Bar Facing Burpee Run 150m after each setRead more

We HOPE you all had a great Thanksgiving. We are so thankful for all of you who come into CrossFit Oakdale with happy face, adiposity great attitudes and the can do spirit that inspires others. Black Friday Sale starts at 8:30am. $100 Gift Certificates to be used towards Introductory Sessions for new members will be $10! There are limited number of these…20. There is no limit on purchase…first come first serve, illness but you do have to come in. If you miss out on that, we are offering Gift Certificates for a full intro session class for $75 (regular value is $150). Great Christmas gifts or stocking stuffers. Gift Certificates come complete with a bow so they are ready to be given ASAP! 9am “HOPE” Performed Fight Gone Bad Style Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups 10AM...Read more

Choose The Wrench by Kevin Daigle.   I have nothing else to say.  This is like poetry for CrossFitters. Wednesday classes will be 9am and 5:30pm ONLY. Plan accordingly and Have a Happy Thanksgiving is you are on your way. Travel Safe! VIDEO MAY HAVE One or Two NSFW WORDS. [youtube https://www.youtube.com/watch?v=N4BC4JGXwlE&w=560&h=315] Workout of the Day 3 RFT 30 Toes to Bar 15 Clean and Jerk 155/100Read more

Workout of the Day Strength/Skill Deadlift, order Heavy set of 5 Week 8 of 8, try use 8-9 sets to build to your heavy set of 5. Conditioning AMRAP 8 2 Pullups 2 Box Jump and Overs 24/20 4 Pullups 4 Box Jumps and Overs 6 Pullups 6 Box Jumps and Overs 8 Pullups 8 Box Jumps and Overs… Reps keep going up by 2.  How high can you go???Read more