CFO has 2 teams and 2 individuals competing at the CrossFit Merced Holiday Throwdown.  There will only be 1 class at 9am.  Go hard! Workout of the Day Strength/Skill Clean and Jerk Spend 15 minutes to build to a heavy single Conditioning AMRAP 10 2 Clean and Jerks 185/115 Parking lot runRead more

The 50 Greatest Breakthroughs Since the Wheel from The Atlantic.  What’s the greatest invention of all time?  Post your thoughts to Facebook. Workout of the Day Strength Week 2 of the Cube Back Squats, adiposity 5 sets of 2 at 80% Conditioning 10 Burpees 20 Kettlebell Swings Blue/Yellow 30 Wallballs 20/14 40 Doubleunders 50 Pullups There are 3 separate rounds – round 1, visit this site get as deep into the chipper as you can in 2 minutes.  Then, rest 2 minutes.  On the second round, get as deep into the chipper as possible in 4 minutes.  Then rest 2 minutes.  Finally, storm through the chipper for time.    Read more

We have several teams and athletes competing at the CrossFit Merced Holiday Throwdown on Saturday.  If you are competing, dosage please post in the FB comments. If you are interested in coming out this weekend, the workouts and the info is here. Workout of the Day Strength/Skill 3 Clean Grip Deadlift-2 Cleans (from the Ground)-1 Hang Clean Spend 20 minutes attempting to find your heaviest possible set of the complex.  Once the set begins, you cannot rest the bar on the ground.  You may rest in the hang or the front rack.  After the 3rd Deadlift, you must return the bar to the ground to begin your 1st Clean Conditioning 5 rounds, for rep 45 seconds of Cleans, 135/95 15 seconds Rest 45 seconds of Box Jumps 24/20 15 seconds RestRead more

It has been really cold for the last week.  I’ve lived here for 5 and a half years, see and I don’t remember a time when we had this much frost, pharmacy this early, # dosage and this many days in a row.  If you’ve missed a day or two because it’s cold, that’s ok.  But I promise, once you get moving, it’s not that bad.  We still want to see your face.       Workout of the Day Strength Week 2 of the Cube Shoulder Press 3 sets of 8, 60% of 1RM It should only take 5-10 minutes to get to working weight. Conditioning 5 RFT 15 Toes to Bar 15 Burpees 15 minute capRead more

You never forget your first time Yesterday we needed to give a quick summary of the Franniversary, site but I wanted to take the time to congratulate CrossFit Oakdale’s first time and newer competitors.  It takes a lot of guts to put yourself in the arena.  Competing is not for everyone, but I highly recommend the experience.  The nerves and build up for an event allows you to test yourself in a way that you rarely get to in training.  Walking through the doors of a CrossFit gym can be hard enough, but walking through that taped off area onto the competition floor can sometimes be an even bigger step. Ashley, Gina, Breanne, Ned, Jake all competed in CrossFit for the first time.  Throughout the busy day, I tried to take a moment here and there to check out our new competitors.  I saw nervous looks, determination, joy and pride. ...Read more