Wednesday’s benchmark WOD is Barbara.  It’s a CrossFit Original, information pills one of Glassman’s earliest mad creations.  Barbara is basically 5 intervals of a lot of calisthenics with 3 minutes rest between sets. The biggest issue we will run into with Barbara isn’t with how to scale it, but how to record the time.  In...Read More

One Upper and Clock Whores Please think about this as a reminder post.  It’s not a shot or a call out.  I’m not posting this with anyone in mind.  It’s a reminder of keeping what’s important – getting stronger, # dosage fitter and better everyday – your number one priority.  In CrossFit, symptoms we use...Read More

Stand Up Paddle Boarding –  June 15th 8:30am meeting time at Modesto Reservoir – $30 per person – please RSVP so we can set up teams. Rookie Rumble Competitions – June 16th at Hercules CrossFit. Bill and Vanessa W. will be competing for the first time. This event sold out really quick, healing and it...Read More

The CrossFit Games Northern California Regional has come and gone.  It was a great event – for CrossFit and for CrossFit Oakdale.  The sport of CrossFit has continued to grow at a rate that boggles my mind – thousands of people in a grandstand watching people workout, physician armies of media and judges, cost teams...Read More

Wednesday’s benchmark WOD is Isabel, diagnosis 30 Snatches for time at 135/95.  The rep scheme and the weight are the same as Grace, ambulance but the movement is more technically challenging, sickness so you will need to be smart here. Scaling Unlike Grace, I recommend scaling the weight on Isabel if needed.  Because the Snatch...Read More

CrossFit Oakdale had over 30 athletes tackle “Murph” on Memorial Day.  It was a great way to honor those that have made the ultimate sacrifice – by working hard and working together. We’ve seen people’s strength and fitness continue to reach levels many of you never would have anticipated – we’ve seen PR lifts consistently,...Read More

CFO kicked Cindy’s butt on Wednesday!  We had so many PR’s, buy more about I’m not sure I can keep up.  Jen C and Danny both finished with over 24 rounds, sales Denny and Justin M went 20 plus and we had so many plus 10 rounders as prescribed my head is spinning.  People are...Read More

On Wednesday, doctor the benchmark WOD is “Cindy, information pills ” a AMRAP 20 of 5 pullups, order 10 pushups, and 15 squats.  This may be the quintessential CrossFit WOD – it requires little equipment (a pull-up bar and a stop watch), it doesn’t seem too hard at first and the fitter you get, the...Read More

Wagon Wheels.  John Welbourn’s tale of getting bigger and stronger.  With a little tale and recipe for the gluten intolerant in all of us. In case you haven’t noticed, look Nick’s brother, buy AJ Zambruno has been hanging out at CFO.  AJ qualified for the CrossFit Games Nor Cal Regionals out of CrossFit FTF in...Read More

This weekend, prostate starting on Friday, will be the 2013 Reebok CrossFit NorCal Regionals. This fun filled event will take place at the Chris Beck Arena at the Sonoma County Fairgrounds in Santa Clara, CA. Competition starts Friday morning at 9am and tickets can be purchased online or at the entrance for $15 per day...Read More