We’ve had some great PRs over the last 2 months. For the next month or so, the focus will be on putting it all together over the next 4 weeks – one last prep week and 3 weeks of the Open, We will focus on keeping strong legs each Monday, not by lifting super heavy, but by lifting super slow. That means the pause back squat. We will start with 5 sets of 3 with a 3 second pause. Please let the person next to you count your reps – you will almost always count faster in your head than a buddy giving you 1 one thousand, 2 one thousand, 3 one thousand. Workout of the Day 5 sets of 3 3 Second Pause Back Squat Start with 50% of 1RM Back Squat. This should be light. EMOM 5Frog Boiling 101Burpees to touchWork 50/Rest 10AMRAP 2Max reps Burpees to touchRead more

Week 21.1 of the CrossFit Games “Oakdale” Open will kick off on Saturday, March 13th with a potluck after our heats. There is no dedicated 9 and 10 am classes on Saturdays during the Open. Get to class at 9am, get your body warmed up and get on the heat schedule. We will talk about standards and strategies on Friday night. If you take the class on Friday, you will do the workout. If you want to wait until Saturday, you can come in on Friday and use a rower and stretch in the annex in preparation for Saturday. Theme weeks: Week 1 : Birthday party- be creative…birthday suit must be a physical costume. Week 2: Superhero/Villain – Chalk Monster? Week 3: What We Did During the Quarantine – think Carol Baskins, zoom meetings and pj’s. Point System Breakdown Instagram #CFO21 & @crossfitoakdale……….. 1 PT Costume/Clothing………. 5 PTS Personal Record………….10...Read more

Clean and Jerk work tomorrow evening at 6:30pm and Skills clinic 10am Sunday. Workout of the Day Frog Boiling 102Every 30 seconds for 6 minutesPerform 5 touch and go power snatchRecommended weight is 95/65Work rest is 15:15 THIS WEEK – If you can add another rep in that 15 seconds….You should do that. For the remaining time: Squat Snatch Build 1-1-1-1-1Read more

Don’t forget to get signed up for Friday’s weightlifting class at 6:30pm! We will also be having another seminar on Sunday at 10 am. We will be covering tips and tricks for efficient movements on Box Jumps, Wall Balls and other fun movements that will be coming up in the Open. Workout of the Day 3 Rounds15 Box Jumps 24/2012 Toes to Bar9 Handstand PushupsREST 5 Minutes45 Box Jumps36 Toes to Bar27 Handstand PushupsRead more

Workout of the Day 19.1 Complete as many rounds as possible in 15 minutes of:19 wall-ball shots19-cal. row Rx:Men throw 20-lb. ball to 10-ft. targetWomen throw 14-lb ball to 9-ft. target Scaled:Men throw 14-lb. ball to 10-ft. targetWomen throw 10-lb. ball to 9-ft. targetRead more