The CFO Christmas Party is Saturday night! Doors open at 6pm But that’s not all – the Women’s Self Defense Seminar is from 11:30 to 2p. And we still have to workout! Workout of the Day “What’s Your 20?” AMRAP 20 20 Calorie Row 20 DB Snatch, Alternating 50/35 20 Burpees At 10am, we will...Read More
On Saturday, we will be having a FREE Self Defense Seminar taught by Brett B. The course will cover awareness/avoidance and simple “stun and run” techniques. Safety is always key no matter where we are, so let’s learn a few more tactics to stay safe. The course will be from 11:30am until 2pm. AND of course...Read More
I’ve had a few days to internalize Fran VI. I will say, every year, this is an amazing performance that exceeds my expectations. This year, Mariah and Jordan from CrossFit Davis and CrossFit Envy knocked out the Knockout Workout. They went well over 20 minutes total, and completed over 12 rounds of 5 Burpees, 5...Read More
Just a glimpse of a party a few years ago… Workout of the Day “A Buck and a Quarter” AMRAP 25 25 Cal Row 25 Push Press Right Arm – 50/35 25 Push Press Left Arm – 50/35 25 Toes to BarRead More
This Saturday night is our 7th Annual CFO Christmas Party at 6pm. All family is welcome. Dinner will be $10 for adults and $5 for children under 10 years old. We do a White Elephant for all ages – Kids elementary age and under are $10 max, Junior high and high school are $15 max...Read More
Fran VI was a great day at CrossFit Oakdale! Thank you to all the Judges and Volunteers that made it a successful event. Our Judges held the standard all day long through all kinds of tests. A huge thank you to Gloria, Denny, Bob, Tricia, Jessica, June, Wendy, Pat, John L. and Christine for your...Read More
Franvviersary VI is Saturday!. Check-in begins at 7am. Judges briefing at 7:30am. Athlete briefing at 8am. Please come out and cheer on the athletes! If you want to help out, check in with Alison or a CFO coach. The top 5 teams in the RX and Scaled divisions will move onto the finals. The finals...Read More
Franniversary is on Saturday – Come out and support your local athletes! Heats start at 8:30am. NO CLASSES ON SATURDAY – OPEN GYM Sunday 10am-12pm Intro Class 10:30am Scaled – Thruster Gently – Sarah W and Alex B LEMA – Amie G and Maggie B Gym Class Heroes -Finn H and Connor S Mother Thrusters...Read More
Thursday’s workout is a barbell-y skill sprint. If you are good at the Squat Snatch, this should be fast and done in under 5 minutes. If you can handle the Squat Snatch weight, but it’s dicey, slow down there and put the hammer down on the Clean and Jerks. Now, we get into scaling. Ideally,...Read More
Nice, simple video on the overhead dumbbell squat. Workout of the Day Strength/Skill Snatch, any style 3 sets of 2, 70% Perform the 3 sets every 2 minutes after a 10 minute warm up. Conditioning 8RFT 5 DB Overhead Squat, Right Hand 50/35 5 DB Overhead Squat, Left Hand 10 Pullups 15 minute cap Read More
