Registration is closed… We ARE SOLD OUT! [youtube=http://www.youtube.com/watch?v=cS_wr2Xf388&w=560&h=315] Workout of the Day Strength/Skill Hang Clean-Clean- 2 Push Jerks Spend 20 minutes building to a heavy set of this complex   Conditioning “Say Goodnight Grace” 3 RFT Parking Lot Sprint 10 Clean and Jerks 135/95 To earn an RX for this WOD, # order single reps are NOT ALLOWED.  Chained, or touch and go reps, are the only reps that will be counted to your total  Read more

We call it our Franniversary – sorry for the confusion. This year’s Franniversary Competition is called Every Second Counts. [youtube=http://www.youtube.com/watch?v=7_kmMGZefiM&w=560&h=315] Workout of the Day Strength/Skill Snatch-Snatch Balance-Overhead Squat Spend 20 minutes building to a heavy set of this complex   Conditioning 7 RFT 3 Snatch 165/110 30 Doubleunders 10 minute capRead more

I know I said we would start a new strength progression this week, side effects but because of Thanksgiving, and we will start next week. The strength program is known as The Cube and will focus on the deadlift, overhead pressing and squatting.  We will continue to work the Olympic lifts, but they will be kept to complexes. We will be using the Cube for Strongman, as I feel like it is more applicable to CrossFit, but I will have both copies of the PDF book at the gym this week.  If you are interested in buying the books, you can do so here. If you’re interested, check out Brandon Lilly’s take on the Cube for CrossFit. CrossFit Oakdale will be closed Thursday and Saturday.  We will have 1 workout on Friday at 9am – the WOD will be “Klepto.”  I am more than happy to run multiple heats.  We will post...Read more

Traveling weekend! Sam and Denny are at NorCal for their Level 1 Certification. Wessling’s and Huberty’s are at Sav-Up for a family/team Competition for Barbara Pappas’ birthday. Happy Birthday Barbara! Louis will be running training at 9 and 10am. 9AM Partner 60 Bear Complex 115/75 A Bear Complex is a clean, more about a front squat, # approved a shoulder to overhead, website place the bar on the back, and finish with a shoulder to overhead. Reps may be broken up anyway you like. 10AM 5 Bear Complex 115 5 Muscle Ups 4 Bear Complex 4 Muscle Up 3 Bear Complex 3 Muscle Up 2 Bear Complex 2 Muscle Up 1 Bear Complex 1 Muscle UpRead more

CrossFit Oakdale will be closed on Thanksgiving Day (11/28) and the Saturday following Thanksgiving (11/30).  Normal hour Monday through Wednesday. We WILL be open on the Friday after Thanksgiving for 1 workout at 9am.  This day is often referred to as “Black Friday” and people go shopping.  I want to do a Hero WOD instead.  I really wanted to do “Klepto” on Veteran’s Day, case but let’s give it a whirl on Black Friday.  It’s not crazy equipment intense, order but it will take up some space.  If needed, we may run a few heats to get through this war on your legs.  We’ll set up a Facebook page to sign up for a Black Friday Hero WOD.   Workout of the Day Run TL Davis Loop twice For the first lap, do 15 Burpees at 4 spots – the 400m point, 800m point, Warnerville Road Intersection, and Ackley Intersection....Read more