On Monday, site CrossFit Oakdale will have 2 classes – at 9am and 10am.  For both times, pills we are asking for a $10 donation to the Kevin’s Climb documentary project.  If you should like to do the WOD and purchase a t-shirt, it’s $25.  If you would just like to pick up a cool t-shirt for a good cause, it’s $20. The WOD is long, but scalable.  You can lower the weight or scale the pullups.  You can sub rowing or air dyne for the runs. Workout of the Day “Kevin’s Climb” AMRAP 30 400m run 2 Front Squat, 2 Push Jerk, 2 Pullups 4 Front Squat, 4 Push Jerk, 4 Pullups 6 Front Squat, 6 Push Jerk, 6 Pullups 8 Front Squat, 8 Push Jerk, 8 Pullups 10 Front Squat, 10 Push Jerk, 10 Pullups Men – 95, Ladies – 65 Perform this cycle as many times a...Read more

Workout of the Day 9am Barbell Bear Complex (it’s a Clean-Front Squat-Jerk-Back Squat-Rack Jerk) 2 Bear Complex OTM for 10 minutes After 10 minutes, # buy do 20 bear Complex as fast as possible 10am Nasty Girls, rx Version 2 3RFT 50 Pistols, alternating 7 Muscleups 10 Hang Power Cleans 174/120 16 minute cap To scale this Pistols – Walking lunge or just air squats.  Or just scale the reps Muscle Ups – you can do transitions, 7 C2B Pullups plus 7 Ring Dips (or Bar Dips), 7 Burpee Pullups Cleans – Lower the weightRead more

Monday is Memorial Day and we will have classes at 9 and 10.  The WOD is “Kevin’s Climb” – a 30 minute AMRAP of 400m runs, ailment Front Squats, # 40mg Push Presses and Pullups.  We are asking for $10 donations that we will forward on to the Kevin’s Climb/Climb for the Fallen documentary.  My brother has also produced a limited run of t-shirt’s for their project that we will have at CFO in the very near future. Regionals Schedule We hope to see you at Regionals this year.  If you have been watching on the interwebz, sick it’s been a very exciting event, maybe even more exciting than the Games.  Here’s the Event times for Men’s heats in NorCal. Friday Event 1/2 11:45am Event 3 2:45pm Saturday Event 4 1:45pm Event 5 5:00pm Sunday Event 6 12:00pm Event 7 4pm Ladies and Men’s Final start at 5:10pm. We’ll have...Read more

Meet June! June has been with us since November and comes to us by way of Lifeworx Crossfit. Coach Chance describes her as, clinic “A hard worker, as one with great work ethic. She always arrives to the gym early to work on something, row, or mobilize.” June is one of our Masters athletes who qualified for the 2014 CrossFit Games Masters Regional WODs. Please check out the Q & A below to learn a little more about June. How were you introduced to CFO? When did you realize CrossFit was for you? 3 years ago I was looking for something more in my workouts, that’s when I found Crossfit. I was also looking for a way to improve my golf game. Crossfit has given me more control in my swing and greater distance.? What is your first impression? I don’t like first impressions. What do you like best about...Read more

The first outing of the summer season will get on it’s way on Saturday May 24th. Dinner will be from 6:00pm-7:30pm at the Pavilion. We will be parked in the front (tailgating) at 5:15 pm and handing out the tickets then. The game starts at 7:05pm. For the kids – the bracelet they get for the dinner gives them unlimited bouncy house/bouncy slide privileges. There are fireworks after the game as well as a chance for the kids to run the bases. For those of you not able to make it down to Regionals but still want to show your support, # sale please come to Open Gym on Sunday (5/25) from 1-3pm. There will be a special WOD in support of Brian and all of the hard work he has done. Memorial Day will be a WOD at 9am only – It will be the fundraiser for “Kevin’s Climb.”...Read more