CrossFit Oakdale had over 30 athletes tackle “Murph” on Memorial Day.  It was a great way to honor those that have made the ultimate sacrifice – by working hard and working together. We’ve seen people’s strength and fitness continue to reach levels many of you never would have anticipated – we’ve seen PR lifts consistently, thumb and Murph showed how capable you’ve become.  We saw a handful of sub 35 mintue times, price a bunch of sub 40 minute times and way more under 50 minutes.  This is a legit test  of fitness, for sale and you guys crushed it. On Wednesday, we’ll follow up one of the longest CrossFit WODs with one of the shortest, Isabel.  Isabel is 30 snatches for time at 135/95.  The strategy for Isabel is similar to Grace, except you may have to cut to singles a little sooner than Grace. I’ll have a rundown...Read more

CFO kicked Cindy’s butt on Wednesday!  We had so many PR’s, buy more about I’m not sure I can keep up.  Jen C and Danny both finished with over 24 rounds, sales Denny and Justin M went 20 plus and we had so many plus 10 rounders as prescribed my head is spinning.  People are getting strong and fit. A huge shout out to Sandy K who got her first pull-up mere days before she moves to Sacramento.  Sandy is a dedicated 5:30am athlete, so you may not see her, but she has worked hard consistently over her time with us, and gotten so strong and capable.  I will miss your drive Sandy, good luck in the future. Regionals is this weekend.  We will only have 1 class on Friday, at 9am.  We are closed on Saturday.  Monday is Memorial Day, and we’ll do Murph.  Warm up is at 9:30a,...Read more

On Wednesday, doctor the benchmark WOD is “Cindy, information pills ” a AMRAP 20 of 5 pullups, order 10 pushups, and 15 squats.  This may be the quintessential CrossFit WOD – it requires little equipment (a pull-up bar and a stop watch), it doesn’t seem too hard at first and the fitter you get, the tougher this Cindy gets.  It is simple and elegant in it’s design and execution. 10 rounds is a great goal for a new athlete, 20 rounds is a great score for a fit athlete, 25 rounds and above is face melting fitness. If you have 1 pull-up, I recommend doing the entire WOD as prescribed.  That means you do 1 pull-up, then stand around until your strength comes back, then do your second, working up to 5.  If you have the ability to do 1 pull-up, you likely have the ability to do the pushups...Read more

Wagon Wheels.  John Welbourn’s tale of getting bigger and stronger.  With a little tale and recipe for the gluten intolerant in all of us. In case you haven’t noticed, look Nick’s brother, buy AJ Zambruno has been hanging out at CFO.  AJ qualified for the CrossFit Games Nor Cal Regionals out of CrossFit FTF in Fresno.  AJ is attending Fresno State and is a CrossFit Level 1 trainer.  Wish AJ luck this weekend and we hope to see him coaching classes after Memorial Day.   Workout of the Day Strength/Skill Snatch In 10 minutes, treatment build to 75% of 1RM 2 Snatch OTM for 5 minutes Immediately following OTM drills, as many Snatches as possible in 2 minutes.  If you made all your lifts in the OTM, you may add 10/5 pounds Metcon AMRAP 12 Parking Lot Sprint 50 Doubleunders 15 Burpees Sub 15 double under attemptsRead more

This weekend, prostate starting on Friday, will be the 2013 Reebok CrossFit NorCal Regionals. This fun filled event will take place at the Chris Beck Arena at the Sonoma County Fairgrounds in Santa Clara, CA. Competition starts Friday morning at 9am and tickets can be purchased online or at the entrance for $15 per day or $40 for all three days. Kids under the age of 12 are free. T-shirts should be available tomorrow  – make sure you wear CFO gear! We will be communicating through Facebook throughout the weekend. We will let you know how Brian, Nick and AJ are doing as well as where we are located, good parking, etc. If you are planning on coming, you can text with Alison throughout the weekend as well at 209-345-4380. Our schedule for this week will be as follows – Monday-Thursday regularly scheduled classes. Friday will only have a 9am...Read more