Liberty means responsibility.  That is why most men dread it.  ~George Bernard Shaw, diagnosis Man and Superman, nurse “Maxims: Liberty and Equality,” 1905 Freedom is nothing but a chance to be better.  ~Albert Camus CrossFit Oakdale expanded a bit yesterday: we knocked down the wall, and now have access nextdoor.  This will greatly expand our work space, but it will take a while to get used to it.  We don’t have flooring in the new space yet, but we should have something soon.  We plan to continue to use the adjacent space as storage, but by all means, if you feel cramped, take your barbell/equipment onto the concrete. This area will primarily be used as storage for now, but it will definitely add space to our little gym. Workout of the Day   Strength/Skill Snatch Warm up, building to 75% of your 1RM. Then, perform 1 Snatch every 30 seconds...Read more

Happy Fourth of July! We will only be having a 9am class on Wednesday. No 6am or evening classes…you should be out enjoying yourself:) (not that you don’t do that here.)   “Fran” 21-15-9 Thrusters 95/65 Pullups For those of you who have done Fran a BUNCH of times…”Building Fran” will be on the menu in the AM.Read more

***Wednesday July 4th – 9am Class ONLY!*** Mom, sale Dad, check This Playground’s For You The Strongest Woman In America Lives in Poverty Getting “Fat” (it’s not what you think).  This would have helped yesterday’s Jerk session. How To Build A Better Burger.  Keeping it simple, just in time for the 4th.  (Hey Lou, they like Potato Buns, too!)   Workout of the Day “Michael” 3 RFT Run 800m 50 Back Extensions 50 SitupsRead more

The Tough Mudder is coming up, this site and we have several Athletes at Team CFO that are taking on the challenge.  I love the Tough Mudder, treatment more so than some of the other events.  Some of these events feel like a glorified 5k with flat tracks and a few obstacles.   The Tough Mudder is a little different.  The obstacles are tough, but usually, the whole course is an obstacle.  Constant hills, rugged terrain and even attitude can be a major challenge. Of course, I believe CrossFit is the best way to prepare for these events (high rep squatting translates directly into hill climbs).  That being said, I also love training outdoors. On July 28th, I’d like to do a WOD in Knights Ferry Recreational Area.  We’ll drag some equipment out there to keep it interesting, but it will give us a chance to work on terrain.  We’ll...Read more

  9 AM Front Squats, there Pushups & Run 10 am Bring Bowe Home WODRead more