We will not be having classes on Thursday night, unhealthy October 31st. CrossFit Kids Oakdale will be having their annual Halloween party from 4-4:45pm that afternoon. All kids and teens should come at that time. Friday morning 5:30am class will be doing a repeat of the Lurong WOD #7 if you missed it. Saturday December 7th is the Franniversary Competition. If you haven’t signed up get on it! We have added 10 more Scaled slots since they filled up so quickly. $500 cash for Rx winning team and $250 for scaled winning team. That night will also be the Christmas party at Suzy Belen’s in Oakdale. Tickets will be sold for $15 for adults, visit web $12 for kids. Meal includes choice of 2 entrees, page salad, chips, salsa and soft drinks. Tickets will go on sale next week.   Workout of the Day 3 RFT 10 Deadlift 275/185 50...Read more

I used to post a lot of links, this but through Facebook and just awareness, visit this many of you are reading cool, help interesting stuff and sharing on social media.  Here are 3 of the best links I’ve seen over the last couple of weeks.  Enjoy! Choosing an Off Season Competition by Jacob Tsypkin  On Being a Real CrossFitter Activity Does Not Always Equal Productivity from the New York Times Workout of the Day Strength/Skill Clean and Jerk Take 12 minutes to warm up to 80% of your 1RM.  If you were perfect last week, you may add 5-10#.  Once the warm up is complete, use the weight you built up to and do.  NO MISSES! 5 rounds, 1 Clean and Jerk every 90 seconds Conditioning 30 Cleans 155/105 At the top of every minute, including the first minute, guys do 10 pushups, ladies do 7. For RX, singles...Read more

Get the Coach’s Eye App. Louis found this bad boy last year.  Coach’s Eye is a better video than your regular smart phone camera – it really does a better job of breaking down movement.  Videoing is one thing that we don’t do enough of – but, side effects video’ing is tough and time consuming for coaches to do.  If you want your movement video’d, website like this get the app on your phone and have your lifting partner video you.  Show the video to coaches – post them on Facebook – ask for tips.   Workout of the Day Strength Back Squat 1-1-1 Conditioning Against a 10 minute cap Run TL Davis Loop 100 Doubleunders 15 Wall ClimbsRead more

25 athletes took on Lift Up Luke on Saturday morning.  We had visitors from CrossFit Excel and around the valley.  In the end, sick we raised some money for a Autism awareness and we did a bunch of cleans, there jumped some rope and did a lot of pullups.  Boss. We’ll do Lurong WOD 7 on Wednesday – it’s a little complicated, so you we ask that you review the WOD before hand, understand the level you want to go for, and hit it with a plan.  Level III has burpee muscle ups in it – these actually aren’t that bad.  At least you’re inside and it isn’t windy! We have some competition stuff going this weekend – a few of us are heading up Roseville for the Gauntlet (a competition that takes an hour – cool) and Royal is heading to Wodtoberfest in San Jose.  It’s his first competition...Read more

Lift Up Luke is Saturday! We’re excited to support this cause and we’re looking forward to CFO athletes attacking this WOD and seeing some visitors hit it hard with us. Please register here – it will help us set up heats. Please donate to Lift Up Luke fund on their website – if you don’t we’ll be accepting donations at the gym. Here’s the deal.  We’ll open the doors at 8:30am and we’ll do waivers unit 9am.  From 9 to 9:30, mind we’ll do a clean class and talk about scaling options.  We’ll run scaled heats between 9:30 and 10am. RX heats will begin at 10am. Please be prepared to judge/count reps. [youtube=http://www.youtube.com/watch?v=C-nKb3g66TM&w=420&h=315] Spealler and Miranda moving through Luke like the pro’s that they are.  Who’s going to get 6 rounds??? Workout of the Day “Lift Up Luke” AMRAP 5 4 Cleans 155/100 24 Doubleunders 10 Pullups  Read more