***Don’t forget the Born Primitive (code recovery 2140) Until 4/5, O2 Recovery(code recovery2140) and Nooma (code CFOAKDALE15)specials going on! *** Thursday night at 6pm, we will be hosting a meeting for the Zone Challengers. We will be emailing you the link for the meeting. You have also been assigned Accountability buddies! Brian, Tricia and Wendy will be in contact with you soon:) The CrossFit Open Registration opens tomorrow. WHAAT ! Yeah you heard me. We will be talking to you live tomorrow morning around 10:30am on Facebook with the details. For complete transparency – I totally copied and pasted this from last week. Just so brilliantly put:) Tomorrow we are going to squat. We have been doing our on the minute, and we will continue. If you can back squat, continue your 5 on the minute for 10 minutes. If you cannot put it on your back, do a front...Read more

We have a fundraising t-shirt in the works – stay tuned for that:) We appreciate all of you for sticking with us during this time. We are trying to do everything we can to continue life as virtually normal as possible. Our remote classes are a great way to get warmed up, worked out and cashed out! You don’t need all of the equipment to join the class, anything you can find to pickup works for us! We have been lucky to team up with some great companies to help keep out doors open and lights on during this time. Born Primitive, founded by an active duty military family, has some awesome clothing to sweat or lounge in. Lots of red, white and blue, too. This promotion is only until Sunday, so check it out! We carry the O2 and Nooma line of products. You can have them delivered right...Read more

Ok, we are into week two, things are getting a little similar. So, Monday’s workout will be pretty similar. We will begin adding some accessory strength training – you don’t have to do it, but, what the hell do you have going on. We will add simple stuff, curls, presses, etc – things that can be done with DB/KB. Also, I’ve been playing with breath work for the last few days. I started doing Wim Hof breathing (more on that next week) but I went back to the archives for some old breathing stuff. This called “hypoxic,” and it’s a swing/breathing exercise. I saw it on CrossFit Brand X in San Diego. Pick a a KB. Take a deep breath and hold it. Perform a swing. Take 2 breaths. Hold your breath and do 2 swings. Take 3 breaths. Do 3 swings. Keep going up. Can you reach 10? I...Read more

Today’s workout has some double unders, which could be singles. Either way there is a rope to be jumped. Have you even jumped rope in your garage? Your ceiling might be a bit low, so try it out before you hop right in. You may not want to jump on asphalt or concrete as it chews up your jumprope like a kid biting their fingernails. Lesson here? Don’t jump rope on rough surfaces and don’t bite your fingernails, it is unhygienic and you should go wash your hands. We haven’t said that to you in a week. Please take the survey for our game night, even if you can’t make it. Click HERE for the survey. The more people who take the survey the better. Have your kids do it, your family members, anyone on social media. We will be pulling answers from it tomorrow. Tomorrow night at 7pm will...Read more

GAME NIGHT SURVEY! Please take this survey and you can share with your household. We are looking to have a game night this weekend. The responses that have come in so far are ridiculously funny. The first question is for when the best time is. Then just answer the questions honestly and quickly. Best to just type what comes to your head first. Tomorrow’s Schedule 8:30am ROMWOD (adding it on!) Click Here to Log In 9:00am CrossFit Click Here to Log In Workout of the Day “Fully Loaded” 20 Minutes At the Top of every minute, hold a 20 second plank. In the remaining time, row as many meters as possible. Score is total # of meters rowed. “Half Cocked” 20 Minutes At the Top of every minute, hold a 20 second plank. Sumo Deadlift High Pull – each pull counts as 10 meters Use Empty barbell with barbell starting...Read more