This is not set in stone – meaning if you want to attend and play, LET ME KNOW! $20 entry fee or $35 for entry and a t-shirt. It is a great first “competition” and will get you prepped and excited for the Open coming up in February. There are NO REGULAR CLASSES this Saturday. Don’t forget about the hike next weekend too:) For Thursday, we will be looking to test out 1 rep max on the Front Squat. Use sets of 2 and 3 to get warm, and when the bar starts feeling heavy, go to singles. I would set you target lift for your 4th set and save the 5th for misses or maybe some magic post PR, PR lift. I do not recommend weightlifting shoes for the deadlift, but fo the front squat you may see all the gear: shoes, belt, wrist wraps, maybe even a headband....Read more

Get your registration in for the Every Meter Counts Row-a-thon! Click here for the online store. You will be given a chance to chose a t-shirt size. Due to time restrictions, t-shirts will be delivered to you after the pledges have been collected. Pledge sheets will be emailed out to you and you can start hitting up your friends and family as if you were a 3rd grader in a jog-a-thon. You can collect a straight donation, or ask for a pledge based on meters. Make sure you give your people a good idea as to how many meters you might row. This is event is open to our community, so spread the word. We are looking for donations for a raffle during this event. The raffle items will be posted on Facebook as a virtual raffle. Big Thanks to Scott for her creativity on the logo for this event!...Read more

We will be using the Deadlift in the coming week’s on a Deadlift Progression. For these 7 sets of 1, let’s increase the weight as you go across the sets. NO RATCHETING. If you are unsure as to what that means – ask a coach. CONGRATULATIONS to ALL FRAN PARTICIPANTS! Workout of the Day Deadlift 1-1-1-1-1-1-1Read more

For the past 6 weeks, we’ve been doing some serious squat training – 2 rep back squats and progressively tougher thruster/pullup workouts. One the next 2 weeks, we will test out the work we have put in. We’ll do Fran tomorrow, test the front squat on Thursday and the back squat next Monday. For Fran, we have done a ton of thrusters and pull-ups. I know we are building this up, but don’t freak out. You have done the work – you don’t have to go unbroken – unless you think you should (or a coach tells you to go for it). There will be a 10 minute cap. If you do pullups in small sets, try to go big on the thruster sets. You will get some rest as you do sets of 5, 3 or singles. If the sets of 15 thrusters over the last 2 weeks blew...Read more

There will be no Franniversary this year. I am not sure what to say about that, because it has been such a staple to CrossFit Oakdale. No gauntlet, no ridiculous floater, no pomp and circumstance. We will make up for this. The first way is FRAN ON MONDAY. Tomorrow is our last Fran tester. Brian will talk strategy on Monday night. BUT your legs are strong and you will do great. Secondly – just in case you couldn’t pick ONE teammate for Franniversary, the Every Meter Counts Row-a-thon can accommodate up to 10 teammates! “Every Meter Counts is a row-a-thon in a typical “a-thon” format. Teams of 4 or more people will begin rowing at 7:15am with the goal of hitting 100,000 meters during the day. Teams will decide their rowing schedule, and rowers will be cleaned wiped down between shift change. Rowers will also be socially distanced, with limited number...Read more