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Fran-niversary WOD 3 AMRAP 5 Elite 9 Deadlift 225/155 9 Handstand Pushup 15 Deadlift 15 Handstand Pushup 21 Deadlift 21 Handstand Pushup 27 Deadlift 27 Handstand Pushup 33 Deadlift 33 Handstand Pushup… How high can you go??? Open 9 Deadlift 185/115 9 Bar Facing Burpees 15 Deadlift 15 Bar Facing Burpees 21 Deadlift 21 Bar Facing Burpees 27 Deadlift 27 Bar Facing Burpees 33 Deadlift 33 Bar Facing Burpees… How high can you go??? This WOD, here like all of the rest, is done partner style. Only 1 athlete working at a time, with no stipulation on how much, or how little each partner does.  Kipping HSPU is allowed.   Workout of the Day Strength/Skill Push Press Milo, Week 3 10 sets of 3, OTM Add 5# to last weeks effort. Conditioning 5 RFT 21 Air Squats 15 Kettlebell Swings 53/35 9 Burpees 12 minute capRead more

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