In todays strength/skill session, view you will take 15 minutes to perform the 3 position Snatch – from the low to the high (Position 3, Position 2 (above or below the knee, then Position 1.5 (mid thigh).  This is not a ton of time – treat the 3 position drill as a warm up.  Make...Read More

Workout of the Day Gymnastics Strength/Skill OTM 10 5 Strict Pullups 5 Dips Conditioning For time Row 1k, more about then 10 Rounds 30 Doubleunders 10 Hand Release Pushups  Read More

Friday is Veteran’s Day.  We will do a Hero workout at 9am ONLY (no 5:30am or pm classes) Workout of the Day Gymnastics Strength/Skill OTM 10 Handstand Work 30 seconds 30 second rest Conditioning 3 RFT 10 Clean and Jerk 135/95 50 SitupsRead More

Exciting week for these United States.  Exercise your right to vote. At CrossFit Oakdale, side effects we will begin exercising our legs by beginning an 8 week Back Squat build.  It will be very simple – build to a heavy set of 3.  Use sets of 3 to get there.  Each week, approved add 5...Read More

CrossFit at 9am and 10am.  I’m sure we can come up with some heavy lifting or something fun following the workout at 10. Workout of the Day AMRAP 15 25 Pullups 50 Calories on the Rower 100 Overhead Squats 45/35 50 Box Jumps 24/20 25 PullupsRead More

The video is for the SATURDAY workout. This is the weekend of the CrossFit LiftOff.  That means we will max out on Friday, look and do the workout on Saturday.  Lift heavy, diagnosis slam some bars, cure high five your friends on Friday.  Saturday should be a fun one, so come on out and get...Read More

If Thursday’s workout looks familiar, site it is.  We did this one about a month ago.  As a reminder, health the CrossFit LiftOff is this weekend.  The goal is to do something that is challenging, but won’t leave you too sore or your central nervous system fried.  And if you become sore, or fry your...Read More

Don’t let it be said I don’t have a heart.  Wednesday’s workout was originally planned to be a Bar Facing Burpee-fest (there were 90 of them).  But after the Bar Facing Burpee-fest, generic on Monday, I adjusted Wednesday.  Instead, you get a mile of running.  You’re welcome! Workout of the Day 30 Power Snatch 800m...Read More

Looking for something to do with that leftover candy? Whether you tricked (;)), pharmacy treated or boo-ed your way through last night, approved chances are you have some leftover sweet stuff mocking you around the house. I am writing this at 3:56pm and my kids are pretty much already at each others throats and that...Read More

We have finished the current Milo program – we will test it with the first part of our Halloween Monster Mash . The “Monster Mash” concept was created by Pat Sherwood at CrossFit Linchpin.  He posts one every Monday.  But Monday’s one is my creation.  Although I am stealing parts of this – like the...Read More