What would you call it if Fran and Rambo had a baby?  “Frambo”, clinic I guess. I felt bad that most people didn’t get to the Front Squats on Tuesday’s WOD, so I wanted to give you an opportunity to make them up. Workout of the Day Strength/Skill Back Squat Build to a Heavy single Conditioning “Frambo” 3 RFT 12 Front Squats 165/105 21 Pullups 10 minute cap. There are 99 reps in this WOD.  If you can’t finish in the time cap, your score is your reps completed.Read more

Officer Scott Hewell, this of Stockton PD’s End of Watch was 6/11/2014.  Let’s honor his sacrifice by inviting as many people as we know to exercise with use as CrossFit Oakdale on Saturday, September 13 and raise money for his family. Registration is Open! Scott Hewell Fundraiser WOD AMRAP 14 6 Squat Clean and Jerks 95/65 11 Bar Facing Burpees   Thank you for your patience last evening. We were unable to get onto the website from the hospital WIFI. Quick update for those not on Facebook – Will is resting comfortably at home after surgery to place pins in his elbow and wrist. Thank you to all families who helped us get through this time. Now back to business as usual.   Workout of the Day 10m AMRAP 4 HandStand Pushups (mod. 1 Wall Climb) 8 Kettlebell Swings 53/35 (if you are feeling froggy try the 2pood) 12 situps 5m...Read more

We are going to announce the Stockton PD Scott Hewell Fundraiser WOD tomorrow.  The Fundraiser (register HERE) will be held on September 13th and we are asking for a $20 donation.  More details in the coming days… The Death by Barbell Finals are less than 2 weeks away.  We have been focusing on many aspects of the WOD in our training – Squatting from the Back and Front each week, what is ed Cleaning heavy in the form of Milo, and working on Pressing strength.  Now is the time to dial in your strategy.  If you recall your rep scheme from your first attempt, I would try to be more aggressive if you can handle it.  I recommend testing a round of 15-12-9-6 fresh, and later in the week testing it after a WOD.  I used this rep scheme the first time – 5 DL, 5 DL, 4 DL, 1...Read more

So, # sale the last version of the Cube was interesting.  It was broken up more than the last time, one week of heavy power lifting followed a week of Olympic style lifting.  I feel like both versions were very effective and got people stronger (and more durable) but the second version didn’t push the PRs quite the same way as the first version. I think a lot of this has to do with the fact that we don’t “max out” nearly as often as we used to.  For that reason, I’m bringing back “Max Effort Monday” – so for here until the near future, or until I get tired of it, we’ll change lifts every week. Because we’re not as familiar with maxing out, I’m programming a re-do for last weeks strength for the Press and the Back Squat.  Not the deadlift, as that makes me sore as hell...Read more

Tomorrow’s WOD will take place at the Oakdale High School Aquatic Center. It will be in the pool and out of the pool…so bring a towel and  swimsuit. The pool is a consistent 80 degrees. We will meet at 8:30am and begin WOD at 9am. Oakdale High School Aquatic Center at 739 West G Street, patient Oakdale, # 40mg Ca. There will also be a CrossFit Style WOD as well once we get everyone’s ability level and comfortability in the pool. MFFL 1.4 AMRAP Round 1 4 minutes to complete: 50 Air squats 20 hand release push-ups 2 minute tread water (Can use both hands in water to help tread) Round 2 3 minutes to complete: 50 air squats 20 hand release push-ups 3 minute tread water (same hand must remain out of water at all times) Round 3 3 minutes to complete: 50 air squats 20 hand release push-ups...Read more