ATTENTION We just got notified the body fat testing has been postpone to Friday, this January 11th between 3p and 8p.  Sorry for the inconvenience. 9am is the Bring a Friend WOD, # dosage 10am is Team CFO advanced. Workout of the Day 9am Snatch will be a component 10am Snatch Practice WOD For time Run TL Davis Loop 100 Pushups 10 Snatch 165/115Read more

We’ll be adding some more squatting to the program over the coming weeks.  Every week, unhealthy we will High Bar Back Squat once and Front Squat once.  We will be using percentages of our 1RM to perform multiple reps (3’s and 5’s) over multiple sets (3’s and 5’s) of the HBBS and the FS.  Please know your numbers that you want to hit. I am seriously debating making Wednesday a straight conditioning WOD, buy information pills moving that from Thursday.  So, decease strength on Mon/Tue and Thu/Fri.  As always, each strength session will be followed by a conditioning session. Every once in a while, I get handed a book that ruins my life until I finish it.  Unbroken by Laura Hillenbrand was one of those books.  Unbroken the is the true story of Louis Zamperini, and his amazing life as an Olympian, a bombardier in WWII, his amazing survival at...Read more

WARNING: Fitness related digression ahead! I was having a discussion with a CFO athlete recently about how the barbell tends to beat them up, medical especially on the bony parts of their body.  My response was you need to be like Walter Payton. For those of you that don’t care about football or are too young to remember, healing Walter Payton was a running back for the Chicago Bears, and he played the bulk of his career in the 70’s and 80’s.  Growing up, I was a huge NFL fan, and even though I root for the Giants, I loved Walter Payton.  Now, the NFL has changed a lot, and guys like Walter Payton seem to be less and less relevant as fantasy football, video game passing stats and reduced hitting has made the NFL kind of vanilla (in my opinion). As a kid, before the days of ESPN, Sports...Read more

CrossFit Oakdale is back to a regular schedule starting tomorrow!  We hope you had a great holiday and are fired up to train hard in 2013! The CFO Eat Well, more about Live Better Challenge briefing is at 7:30pm on Wednesday.  We hope to see you there.  Please make sure you have your check for the body fat testing.  The BF testing is on Saturday between 8am-12pm. This is a shortened week for our strength training.  But that doesn’t mean we won’t be moving heavy stuff.  Wednesday will be the final day of the Deadlift 5RM.  Be ready to pick up heavy stuff safely.  As the weights get heavy, have a target weight in mind and a plan to get there. We will be Back Squatting on Friday and will be starting a heavy 3×3 based on 65% of your 1RM HBBS.  We will begin an 8 week build on...Read more

Happy New Year!  If you’re partying tonight, # 40mg please be careful out there.  If you’re drinking, please don’t drive. Please stay tuned for upcoming announcements on competitions, seminars and upcoming events. Make sure to add CrossFit Oakdale to your interest list  on Facebook to get updates of our goings on. Also, please remember the 2013 Eat Well, Live Better Challenge Wednesday, January 2nd at 7:30pm. Don’t forget to bring cash or check to register for the Body Fat Test. Times available for testing on Saturday are 9:30-1pm. You need to avoid eating 2 hours before the testing. You should take a shower and avoid all makeup/hair product/lotions before the test. Please bring a towel and a swimsuit for the test. Alison will be going over the testing process at the Challenge Seminar. $39 for Challenge participants per test. We will be retesting 6 weeks out. Workout of the Day...Read more