Holy cow we have a lot of stuff to share.  Here goes! This is an abbreviated week, case so the strength training is a bit truncated.  I was going to begin a back squat progression this week, buy information pills but we will start that next week.  This week the only ongoing strength progression is the Deadlift, which we will do Thursday. Tuesday night at 7:30pm we will host a Lurong Paleo Living Information session.  Please come in if you have any questions. There will be no express classes this week. Have you ever wondered – “Hey, Self, how many wall balls can I do in a row?”  On Tuesday, we will begin to find out.  Following that test, we will begin a 30 day build to a max effort WB set.  The progression will build to 30 straight WB, but you can tailor the progression to your needs.  I...Read more

CrossFit Oakdale will only have one workout on Monday at 9am.  We have a plan to do a WOD and then head to the river and float.  The float will start around 11:30am. I have a plan for the WOD, help with a quick calisthenics workout followed by a fun partner/team WOD.  It will depend on the attendance what we ACTUALLY do, but come on out and we’ll have some fun.Read more

On Saturday morning  at 9 am and 10 am we will be having a memorial event of the “Hotshots 19” WOD in honor of 19 members of the Granite Mountain Hotshots firefighting team whose lives were lost June 30, visit 2013. Feel free to come a little early to start warming up. We will be there at 8:30am. We are asking for a minimum of $10 donation that will go directly to the families of these fallen heroes. You can bring cash or check. You can even make the check out to CrossFit Kids Foundation with a description of “Hotshots 19” and we can mail it in for you. We were lucky enough on Friday to meet 2 firefighters from San Bernadino who have been working up at the Rim Fire. If you know of anyone who is working the fires and needs a place to WOD, approved please let...Read more

We don’t really have much to say tonight… maybe thanks to everyone who has supported CFO. You guys make this place special and it wouldn’t be the same without all of our puzzle pieces. We all win when someone gets their first bar muscle up or the bell rings. Thank you for that. Workout of the Day Skill Handstands Practice handstands for 10 minutes – kick, store walking, sildenafil HSPU, parrallette HSPU.   Conditioning “Michael” Run 800m 50 Back Extensions (Supermans) 50 SitupsRead more

The Hotshots 19 Hero WOD has been announced!  It’s a tough one, case with lots of running, buy squats, cheapest cleans and even strict pullups.  It’s a 6 round WOD, and I would estimate a decent round at 6 minutes, 5 if you are fast on the cleans and good at strict pullups.  That means it’s at least a 30 minute WOD, possibly as long as 45 minutes.  We’ll run a heat at 9am and a heat at 10am.  We are asking for a $10 cash or check donation which we will send to the CrossFit Kids Foundation that supports the Hotshots charity. The timing of the WOD couldn’t be more appropriate.  As the Rim Fire burns, thousands of firefighters from around the west converge on an area so close to our homes.  Let’s “pass the boot” and support those that keep us safe!     Workout of the Day...Read more