So, Friday is 12/22/2017.  That’s a lot of #2… For the workout, I have 3 options.  1. You can walk on your hands for the 50′.  2. You can kick top to a handstand every 5 feet.  3.  You can Bear Crawl the entire 50′. The 50′ track is the 25′ – down and back....Read More

Just a friendly reminder: ***Holiday Hours*** CHECK SCHEDULE ON CFO APP No Sunday Open Gym – 17, 24, 31 Saturday, 23rd will be our Christmas Eve WOD Closed December 25th No 6:30pm classes from the 26th-29th New Years Day – 12pm noon class only Workout of the Day “Whats’ Your 20, Part II” AMRAP 20...Read More

Workout of the Day Strength Snatch 3 Sets of 2 @ 75% of 1RM Conditioning AMRAP 13 30 Double Under 20 Air Squats 5 Single Arm Dumbbell Snatch 50/35 5 Single Arm Dumbbell Snatch Other ArmRead More

This video doesn’t have a lot to do with CrossFit, but there are incredible feats of balance, athleticism, and sheer will.  I was talking about this video over the weekend with a friend, and it always gets me pumped.  The perseverance is awe-inspiring. Workout of the Day Gymnastics OTM 5 Handstand Practice 30 seconds on,...Read More

This will be a full, normal week before Christmas.  Next week, we will be closed on Christmas Day and there will be no 6:30pm classes. We will continue our Back Squat progression on Monday, Snatch on Wednesday and Clean and Jerks on Friday. On Saturday, we will do a “12 Days of Christmas” workout.  It’s...Read More

See ya in the AM!   Workout of the Day For Time 30 Thrusters 75/55 27 Pull-ups 24 Thrusters 75/55 21 Pull-ups 18 Thrusters 75/55 15 Pull-ups 12 Thrusters 75/55 9 Pull-ups 6 Thrusters 75/55 3 Pull-upsRead More

I’ve had the pleasure of a take home work car for the last 14 years.  For the last 7 years of so, I’ve chosen a van – with heavy duty tint.  I get to drive around in interesting neighborhoods and talk to fascinating people. Here’s the problem with my urban assault vehicle – it’s heavy!...Read More

Friday night will be Holiday Bunco! Everyone lady is welcome! Bring a friend, just let us know so we can make sure there are enough rockin’ ladies to play. $11 to play, bring a snack to share and BYOB. If you would like to participate in the White Elephant, it is a $25 maximum value...Read More

***If you bought a gift for a child from the Angel Tree, please bring it in tomorrow*** CrossFit Oakdale held a Self Defense Seminar on Saturday.  5:30am warrior Brett showed some basics skills, tactics and awareness drills to keep us safe in the modern world. Now, if you are talking self defense, you are going...Read More

For Tuesday, we’ll be pulling.  All freaking day! I really enjoyed the Deadlift/Power Clean day from a few weeks ago.  I PR’ed my Power Clean after pull more than 400 off the ground.  I doubt an Olympic weightlifting coach would recommend pulling real heavy before pulling really heavy – but we are Olympic weightlifters.  We...Read More