****No 11am or Kids/Teens class tomorrow**** Where do you find a group of people who like to move heavy loads across short distances quickly? I need to find a group of people that will help us MOVE TO OUR NEW LOCATION! It is approximately 20 Meters from our current location, information pills so your current commute will not change. On that note, abortion neither will the marks we run to…which means a 400m run may be 420meters. It will be okay. We will keep you posted as to an exact date…there will be some building going on before we move in so the date is a little up in the air. It is the corner unit #10 in 1872 Ackley Circle. The corner unit is 5700 square feet. There will be 2 bathrooms, medical 2 changing rooms, a kids area and a check in/front counter.  I would like to thank Mike...Read more

What To Expect From the 2014 Open by CFG Analysis (Ander Larson) I have done today’s WOD before – probably 2 and a half years ago.  I remember it being deceptively challenging and a grip smoker, side effects but I didn’t write down my time.  It’s not heavy, but I wouldn’t consider it “light” because of the number of reps.  Singles will definitely work on the cleans, but with the number of reps, and the fact that the WOD is for time, chained reps will produce faster times.  That being said, I think a 7-8 minute time is humanly possible, but might leave you stumbling around the parking lot, looking like someone kicked your dog.   Workout of the Day 50 Cleans 135/95 50 Wallball Shots 20/14 50 Kettlebell Swings 20 minute capRead more

8:59pm of November 10th brought about the end of the 2013 Lurong Living Paleo Challenge for over 20 members of CrossFit Oakdale. For the past 8 weeks we have eaten Paleo – no grains, there no dairy, clinic no alcohol, # dosage no sugar and absolutely no processed foods. We picked goals, accepted the challenge of weekly WOD’s and tried new recipes and foods. We grew closer, stronger and smaller as a community. If you haven’t had to chance to talk to one of the challengers over the past 8 weeks, hit them up now and ask them what they thought of the challenge, Paleo eating and how it affected them. Removing food groups from your regular diet impacts us all in different ways. Some people saw low energy in the beginning, and other saw low energy at the end. Some saw improvements in their WODS, some felt their lifts...Read more

This is a bit of a transition week for training at CFO.  We’ll give the really heavy lifting a rest this week, what is ed as we just maxed out our back squats.  We’ll have tough tester WODs on Monday and Wednesday, case and we’ll front squat heavy on Friday.  I’m working on integrating a strength program known as “the Cube” that will carry us through Christmas.  For the Olympic lifting work, expect to see heavy complexes, like the to the Snatch sandwich from last week.  You will NOT be able to hit your 1RMs, they are meant to be worked at 65-75%.  If you did the 2 Cleans, 3 Front Squats, 1 Jerk at 75%, you know what a gut check that was. The WOD for Wednesday is 50 Cleans 135/95 50 Wallball Shots 20/14 50 Kettlebell Swings Blue/Yellow Today’s conditioning WOD is my favorite from any of the...Read more

CrossFit at 9am and 10am on Saturday. Workout of the Day 21-15-9 Power Snatch 75/45 Chest to Bar Pullup Box Jump 24/20 At 10am, rx we will snatch first.  We may finish with some sled pushes and muscle ups.Read more