CrossFit Kids Classes are on a break this week for Thanksgiving. We will be back next Tuesday with regular schedule until Christmas.  Workout of the Day Strength/Skill Pause Clean and Jerk In 20 minutes, site build to a heavy single of the Pause Clean.  Following the Clean, help perform a Jerk.  No pause necessary here....Read More

Due to Thanksgiving, healing this will be an abbreviated week.  We will squat on Monday, have a classic CrossFit workout on Tuesday (with normal hours), a Fight Gone Bad style workout with lots of the new equipment on Wednesday. On Wednesday, we will have 2 classes: 9am and 5:30pm. CrossFit Oakdale will be closed on...Read More

The Franniversary  V GAUNTLET will consist of 3 six minute WOD’s with 4 minutes of rest in between. As you walk on the floor, page you will begin with “Randy.” In this partner WOD, try one team member at a time will perform as many snatches (ground DIRECTLY overhead) as possible at 75/55 in 6...Read More

Genrally, # 40mg I try to program something heavy one day a week.  We did lots of reps in the legs this week – squats Monday, web lunges Tuesday and more running than normal on Wednesday.  Thursday was CrossFit, plain and simple.  But it wasn’t heavy.  Friday’s workout should be heavy.  See below.  Scale as...Read More

You may notice some new equipment.  New GHDs, online Rowers, decease Slam Balls, order more weights and medicine balls and some shiny Air Assault Bikes.  Today’s workout will include the Axel Bar.  This is basically a more primal barbell.  It’s thicker, weighs a little less, has no gnurling and doesn’t spin. Thursday’s workout will be...Read More

Wednesday’s workout is one we have never done before.  It’s 15 minutes of…running.  Relax homies, help it’s spread over 30 minutes.  You will run to and from the 400m point as many times as possible in 30 second periods.  Run as fast and far as you can for 30 seconds, then rest for 30.  During...Read More

We spent Monday below parallel.  We’ll spend Tuesday upside down.  I cut the Handstand work from a 10 minute session to a 5 minute session, information pills because we will do, as you say in NorCal, hella HSPU. Workout of the Day Gymnastics Strength/Skill Handstand Progression OTM 5 30 second work, 30 second rest Conditioning...Read More

Monday is a re-test of the WLC workout.  I’m calling it “Phone Booth” because you could almost do it in a phone booth.  You CAN do this workout practically anywhere – a hotel room, adiposity your office, a park, a beach, you name it.  Put this one in you back pocket it you need to...Read More

Saturday morning will be an event for EVERYONE! We are looking forward to a fun game day:) We will have our two competitive teams go and then other athletes work while they rest. Workout of the Day 4 Minutes to find a Max Hang Clean Then AMRAP 2 Max Effort Double Unders/Single Unders REST AMRAP...Read More

On Friday we will be doing “Bradshaw” for our Veteran’s Day Hero WOD. Class will be at 9am ONLY. Hero WOD’s are typically longer and harder than other named WOD’s. You can choose to enjoy the length or you can modify, nurse just like all of our workouts.  From CrossFit.com  U.S. Army First Lieutenant Brian...Read More