Great work on the Muscle Ups!  I have spent years avoiding putting these in workouts regularly.  I was wrong!  That rarely happens, medications so enjoy it.  Use the subs, medical the simplest, easiest one possible until you are ready to move up.   Workout of the Day Strength/Skill, The Cube, Week 2 of 9 Deadlift...Read More

The third workout of the CrossFit Games Open feature Muscle Ups.  They were on the bar this year, medicine adding a nuance to the movement that we have not seen yet.  We have generally only worked on the muscle ups for athletes that are interested in developing the skill.  That usually means you can do...Read More

Week 2 of the Cube coming up.  The numbers are the same this week – the reps move around.  It will be explosive work on the Bench (Monday), information pills Heavy work on the Deadlift (Wednesday) and Rep work on the Squat (Friday). On Tuesday, sildenafil we will practice the Snatch auxiliary drill, # buy...Read More

Saturday morning we will be doing the Hero WOD “Kawika”.  All movements can and will be scaled as necessary. Join us for a grinder – because you are here and you can.    Workout of the Day AMRAP 20:07 5 Handstand Pushups 11 Bar Facing Burpees 80 Double Unders 18 Ground to Overhead 135/95 4...Read More

As the weather gets better, there I have been dragging the sleds out to play.  We’ve used them in some warm ups, see and you’re going to see them in some workouts. A word to the masses: there is a tendency to load the sled and really fight to push it.  This is not a...Read More

On Saturday, # 40mg we will perform a WOD suggested by Coach Sarah.  It comes from her friends in Petaluma, visit this site and will honor Mario “Kawika” Deleon, who was killed in action in Afghanistan on April 16, 2007.  The WOD is a grinder, but easily scalable.  Join us. Workout of the Day Strength/Skill...Read More

This Saturday evening we will be hosting a fundraiser Paint and Sip night This event is to event to raise money for TESSA & LAYTON McDONALD and their sweet family. Here’s a link to Tessa McDonalds blog where she journals their journey.https://mcdonaldtwinsblog.wordpress.com/ This is event is to help offset medical bills and living expenses. If you haven’t...Read More

While Saturday was a bit gloomy with all of the rain, drugs we still had athletes trek all of the way out to Oakdale…and not for the Rodeo. For the first time 4 teenagers competed in the same arena as the adults. Same WOD, just in their own age group. It was the first and...Read More

An absolutely massive human, this Brandon Lilly, more about who created the Cube, talks training.  There will be a rundown of the CrossFit Oakdale Open Door Series on Monday night.  We have some housekeeping on the upcoming strength program – the Cube.  The program will last 9 weeks, with a 10th week for testing. We...Read More

No classes to tomorrow – we are doing the Open Door Total.  Registration starts at 7:15, pills athlete briefing at 8, buy first heat goes at 8:30. Come in and cheer on our athletes! Workout of the Day With a continuously running 20 minute clock 5 Minute AMRAP 5 Pullups 10 Pushups 15 Air squats...Read More