CFO Braggin’ time 2 CrossFit Oakdale teams trekked out to CrossFit Walnut Creek to participate in a Row-a-thon (90 minutes of rowing, approved with 8 skill events mixed in) to raise funds for the family of Ericlee Gilmore.  I’ve talked about Ericlee before – he was a great man that died far too young from cancer.  He left behind a wife and 3 daughters.  I’m happy that we could do something to help his family out. CFO Red, approved made up of Janet, Thomas, Jen Z (on loan from NorCal CrossFit) and I took home first place, winning both the row and the skill events. CFO Blue, made up of Trevor, Micayla, Jake and Krista (on loan from CrossFit Parabellum) killed it too.  Krista crushed a tire flip event and Trevor skipped his way to 165 double unders in 2 minutes, while his team rowed over 20k in 90 minutes....Read more

We are sending two teams of 4 people each up to CrossFit Walnut Creek for the Row-A-Thon. Best wishes to Janet, this Micayla, Trevor, Jake, Thomas, Krista Messer, Jen C, and Brian! 9am “Heather” Run 800m 5RFT 12 Chest to Bar Pullups 9 Squat Snatches 95/65 6 Strict Handstand Pushups Run 800m 20 Burpees Modifications include 2 wall climbs as a sub for 6 HSPU. 10am Snatch – Heavy Single for 20 minutes Then “Heather”Read more

If you can make it on Sunday from 1-2pm, cost we will be having  special “gymnasty” skill clinic. If you are working on those HSPU to get ready for Franniversary you won’t want to miss it! An event will be posted on Facebook – please RSVP there (if you can make it, view not just that you like it.) If you are not on Facebook, let Alison know. Workout of the Day Deadlift, Heavy set of 5, Week 6 of 8 Add 5-10# to last weeks lift.  This should be no joke.  Fight for good positioning, used speed through your pull, and keep that bar close.  Wear a belt if needed. Conditioning 40-30-20 rep rounds of: Toes to Bar Box Jump 24/20 12 minute capRead more

The second announced WOD for the Fran-niversary is AMRAP 5 Perform as many Clean and Jerks as possible in the 5 minute period Elite 135/95 Open 95/65 You may break the work however you choose. Workout of the Day “Ann-abel” 50 Doubleunders 10 Snatch 135/95 40 Doubleunders 8 Snatch 30 Doubleunders 6 Snatch 20 Doubleunders 4 Snatch 10 Doubleunders 2 SnatchRead more

The First WOD  to be announced of the Fran-niversary is: Elite Division AMRAP 5 9 Thruster 95/65 9 Pullups 15 Thruster 15 Pullups 21 Thruster 21 Pullups 27 Thruster 27 Pullups 33 Thruster 33 Pullups… Keep going up by 6 Open Division 9 Thruster 75/45 9 Kettlebell Swings 53/35 15 Thruster  15 Kettlebell Swings 21 Thruster  21 Kettlebell Swings 27 Thruster  27 Kettlebell Swings 33 Thruster 33 Kettlebell Swings Keep going up by 6 Standards videos will be coming soon. 1 rule on the KB swings – the KB must be taken to a full overhead position, what is ed arms extended (locked out), pharmacy KB straight up – the CrossFit Games standard. Workout of the Day Strength/Skill Back Squat, Heavy Set of 3 Week 7 of 8 Take 8-9 sets to work up to your heavy set of 3. Go up by 5-10#.  Things should be getting emotional. Conditioning...Read more