Our equipment continues to trickle into the gym.  We received more plyo boxes and a high quality Oly bar.  The knurling is intense! Workout of the Day With a continuously running clock, ambulance do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able. Use as many sets in any order each minute as needed. Post number of minutes successfully completed for each exercise to comments. Their sum is your score.Read more

We do! Our clock and some rings came today. We now have 5 sets of rings to hang from our 12′ Extension of the very cool pull-up rig from Rogue. If you haven’t had the chance to fill out your membership paperwork, approved need some emailed to you, clinic or just want to fill it out in person, store let Alison know. She will be there at 10am tomorrow as well at 5:30pm. CF Oakdale’s first official casualty – Fractured wrist quickly made better by balloons when he walked in the door. Workout of the Day Strength Back Squat 5 set of 3 Find a heavy weight and do it for 5 sets. Simple. 2 minutes rest between sets. Metcon 3RFT 30 Air Squats 30 Kettlebell Swings 55#/35# 30 Box Jumps 24/20Read more

The last bit of out equipment packages are landing Tuesday and Wednesday.  I’m going to spend the day texting Alison, store “Is it here yet?” or “What did we get”.  Opening all the boxes is almost the best part.  Like Christine, or The Step-Brothers say, “So many activities!” [youtube http://www.youtube.com/watch?v=27R79_Mi5Hk&w=560&h=315] Workout of the Day Strength Squat Snatch Build to a heavy single, focus on receiving in the “catch”, or overhead squat position.  Take your time warming up, and get those hips and shoulders ready. Metcon “Amanda” 9-7-5 rep rounds of: Muscle Up Squat Snatch 135/95 Even if you don’t have a MU, use the rings to work the transition. 1 for 1 subs.Read more

It’s been awhile since I’ve moved some serious weight. In fact, visit web Alison was complaining that it’s been a long time since she’s moved some weight. I concur.  We have plenty of weight, so let’s put it to use with some deadllifts, the mother of all weight movers. The weight on this WOD is heavy, advanced stuff.  So, if you’re doing this at home, please scale appropriately. I’ll likely be by the gym after 5:30.  Keep an eye on Facebook to see when someone is at the gym.  Hit up Alison to schedule a time to do your sign up paperwork. Remember, our pre-registration rates go until Dec. 3. Workout of the Day Strength Deadlift 5 sets of 3, from a deficit (standing on plates).  Going to work with 75% of 1RM. Metcon AMRAP 10 5 Deadlift 315/205 3 Wall ClimbsRead more

CrossFit Oakdale has hosted a couple of “first WODs” but Saturday felt pretty official.  9am saw a good sized crew, capsule a warm up, mobility, some learning, and a lung busting AMRAP.  Just like CrossFit should be. Power came a little sooner than expected, so we can use the bathroom in the light!  We’re still working out where everything goes, and we’re going to keep working that stuff out.  As you come in to get signed in, if you see something that doesn’t look right, or have a suggestion, let us know.  We’re relying on you to make this a gym we can all be proud of. We have another big equipment push coming mid-week.  We’ll get some paint on the walls this week, and brighten up our spartan home sweet home.  Quick story: We bought 1 whiteboard, 4’x3′.  That seemed big enough, right?  Well, it ain’t.  CFO will have...Read more