CrossFit Parabellum is hosting a co-event on September 1st.  First, sick they are holding a Grand Opening of their new 10, stomach 000 square foot space (I can’t even fathom how large that is).  Second, discount they are hosting a Breast Cancer fundraiser for Mammograms in Action. CrossFit Parabellum lost a member, Karen Rocha, to breast cancer.  Scott and Renee Sedgewick, the owners of CrossFit Parabellum are huge supporters of Barbells for Boobs, and have put on great event in the past.  More details are coming, but it sounds like a partner event. If Tuesday’s WOD seems like deja vu, it should.  Only backwards.  Imagine how good 70 burpees will feel when fresh!   Workout of the Day 70 Burpees 60 Situps 50 Kettlebell Swings 40 Pullups 30 Handstand PushupsRead more

CrossFit Oakdale had a great Saturday at Knight’s Ferry.  We did an 10 min AMRAP consisting of 9 Hang Cleans, rx a short hill run, dosage 12 push ups, 15 box jump and overs on benches, and a short hill to complete a round.  We did some balance play and crushed the big hill.  We capped it off with some food, drinks and a dip in the river.  Big thanks to Sean Gage, who talked us into rope swings and some rock jumping.  It was great fun, and we plan to do another Knight’s Ferry day at the end of August.  More details to come, but this is excellent training for the Tough Mudder. Workout of the Day   Strength Max Effort Monday Overhead Squat   Metcon AMRAP 7 7 Overhead Squats 95/65 7 Toes to BarRead more

We are doing a WOD at Knights Ferry Saturday morning.  We’ll meet at CrossFit Oakdale at 9, this site and roll out at 9:10.  We’ll get to Knights Ferry at 9:30, information pills warm up, remedy and do a WOD.  We’ll start the first heat at 9:45ish.  We’ll likely have 2 heats, but while you’re waiting, I have some ideas on ways to “warm up.”  Muhahahahaha!   We’ll be bringing some food and drinks, but feel free to bring you own.  The river is right there, so if you plan on jumping in, bring a towel.Read more

REMINDER:  Knights Ferry WOD will be on Saturday.  We’ll meet at CFO at 9am, help and drive up to Knights Ferry.  The WOD should start around 9:45, pilule and we plan to run a couple of heats.   Friday’s WOD will be much like last weeks Doubleunder/Snatch WOD.  You will be given time to warm up, and build to a heavy clean.  A round of the WOD will look like this: on 3-2-1 GO, you will do 5 burpees, then you will perform a heavy clean, at a weight you determine.  You will have 50 seconds to complete this work.  You will have the next 1:10 to rest, adjust your weights, chalk up, etc.  A round is 2 minutes total, so the entire WOD is 14 minutes.   Your score will be you cumulative total of the 7 lifts.  A missed clean is 0.    Clockwise : Will, Sarah G...Read more

In the “Ready For Anything” department… I was having a Walking Dead/Zombie conversation the other day.  What is your Zombie slaying weapon of choice?  Guns are fine, clinic but be warned, price noise will attract more Zombies.   Please post your choice to the CrossFit Oakdale Facebook page.  Pictures would be great! Workout of the Day   3 RFT Run 400m 21 Split Jerks 95/65 (You must alternate legs on each Jerk) 12 Chest to Bar PullupsRead more