Tuesday was “Randy.” Wednesday is another benchmark, involving thrusters. One set. Light ones. The workout is “Jackie.” I have done Jackie 20 times. It was a regional workout in 2013, and one that I’m not particularly good at. I’m not a great rower, but I have pretty fast thrusters and pullups. Is, I got really...Read More

Need Crossfit Oakdale Gear? Check out our shop via cfoakdale.com! Workout of the Day Strength Alternating OTM 12 6 Strict Pullups 6 Dips or Deep Pushups (between 45# plates) Conditioning “Randy” For time: 75 Power Snatches 75/55 12 minute cap This is a liberal time cap. Please try the WOD as prescribed. Even if you...Read More

So our plan for the next few weeks is in place – on Monday we will begin a clean grip deadlift progression, using the 3rm we will establish on Monday. On Tuesday we will do a pull/dip aka pull/push strength progression. On Wednesdays, we will do thruster workouts. Sometimes heavy, sometimes light, sometime a lot,...Read More

Workout of the Day 3 Rounds 10 Dumbbell Snatch 50/35 10 Snatch 95/65 3 Rounds 10 Dumbbell Snatch 5 Snatch 135/85 3 Rounds 10 Dumbbell Snatch 1 Snatch 185/115Read More

We are going to start a wall ball progression. Everyone will begin with 10 Wall Ball Shots. If this is easy for you, it should be. We are going to build on this in the coming weeks. 4th of July is coming up – get ready to get your WOD on American style! 9 am...Read More

It’s darn hot out there. And on those hot days, my feet tend to get a pretty toasty. Let’s relieve that heat on your feet. And put in on our hands. Our normal HS subs apply – kick up every 5 feet, wall holds or bear crawls. This workout comes from CrossFit Linchpin This girl...Read More

Congratulations to Coach Brad and Amber on their sweet new daughters, Bradleigh! Check out the pic below to see the best dressed newborn in town. Congratulations to the May PR’S – Don’t forget to put your PR in for the monthly drawing. Make sure you give a big high five to these athletes! Austin D...Read More

Workout of the Day Strength 12m Alternating EMOM 5 Strict Pullups 5 Strict Dips or Deep Pushups Conditioning AMRAP 8 8 Kettlebell Swings 53/35 4 Bupees 8 Box Jumps 24/20 4 BurpeesRead More

Workout of the Day Strength Back Squat 15 Minutes to Build to a Heavy Conditioning For Time 100 Air Squats 100 Dumbbell Hang Clean and Jerks 50/35 (Alternate arms every 5) 100 Air SquatsRead More

Only 1 workout on Saturday for coach Tim’s 40th. It’s a big, long one – which is scalable or you can make it a partner workout. Can and get some. Workout of the Day AMRAP 40 40 Calorie Row 40 Toes to Bar 40 Shoulder to Overhead After every round, do a parking lot run...Read More