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

Just a reminder we will be having a send off for Coach Justin around noon tomorrow! 9AM Deadlifts and Jumping…you know we love to keep  you guessing. 10AM Heavy Deadlifts and High JumpingRead more

Good luck to former Crossfit Oakdale coach and athletes Brady and Annie Marshall!  They are competing in the CrossFit Games Southern California Regional this weekend – Brady as an individual and Annie is a member of the CrossFit Foothill team.  Go get em, ampoule and be Ready For Anything! We had a great muscle up seminar on Wednesday night.  Matt C got his first muscle up, illness then followed it up with his first bar muscle up!  Awesome work brother!  Justin Melo has the muscle up down, and can link together as many as 7 muscle ups.  Whoa!  Justin also got his first bar muscle up. The summer is upon us (or at least it’s really close).  School gets out next week, and vacations start.  You may want to do WODs on your trip.  Here is an absolutely awesome list of travel WODs from CrossFit Park City.  Bookmark it! Workout...Read more

We had a coaches meeting on Saturday and discussed hygiene and safety issues.  I want to be up front that we are not calling anyone out, pharm we just want to create a culture of cleanliness and safety for you guys.  The bottom line is, visit this site we are in a warehouse, nurse which is tough to keep clean.  In case you’ve looked around, we’re not overly concerned about some dust or chalk.  Infection IS a major concern. Post WOD, please wipe down all equipment with the lysol wipes.  Barbells, abmats, med balls, the pull-up rig, kettle bells, jump boxes.  If you leave a big sweat angel or sweat pile on the floor, please give it a wipe down.  If you take a barbell outside, wipe down the plates, as asphalt gets tacked on the plates. There are spray bottles around the gym with sanitizer for items that have...Read more