One way to get those washboard abs! Workout of the Day Strength Front Squat Build to a heavy single in 20 minutes Conditioning 50 Chest to Bar Pullups If you can’t do 5 in a row, do regular pullups 5 Burpee Penalty when you drop off the bar 10 Minute CapRead More

Workout of the Day Strength Clean and Jerk Build to a heavy single in 20 minutes Conditioning 50 Squat Clean and Jerks 95/65 Any time you break – 5 burpeesRead More

*** Summer Kids Classes will only be for the Preschool (10am-10:15am) and Teenage(11:15am-12pm) group. Classes are on Mondays and Wednesdays.*** Hopefully you are all staying hydrated throughout this week…and last week… and next week. Hot days with pull-up rigs can often mean hand tears. It happens, right? Before you go ahead and commit yourself to...Read More

Don’t get too excited, but we will be getting a new iPad this week to make signing in easier! You can also sign in on the app and sign up for classes there too. You can find it both on the iTunes Store and the Android store. Look up CF Oakdale. Once you get signed...Read More

This will be the second hot week of the year, but it looks like it will be hotter than last week, with some days well over 100. Some good things about the heat? You don’t have to spend a ton of time warming up. You can bring hot coffee tot he gym, and you don’t...Read More

Regular Schedule 9am CrossFit 10am Advanced CrossFit Workout of the Day 3 Rounds for Time 50FT Walking Lunge 10 Handstand Pushups 3 Rounds for Time 50FT Dumbbell Walking Lunge 50/35 10 Strict Handstand Pushups 3 Rounds for Time 50 FT DB Overhead Walking Lunge 50/35 50FT Handstand WalkRead More

Workout of the Day Strength Front Squat Build to a heavy single with a 2 second pause at the bottom. Conditioning For Time Parking Lot Run 12 Plate Burpees 12 Chest to Bar Pullups After each run reps go down by two. 10/10…. 8/8… 6/6… finish with 2 & 2Read More

Workout of the Day Strength 3 Position Clean and Jerk High-Medium-Low Build to a Heavy Single in 15 Minutes Conditioning 10 Clean and Jerks 185/115 20 Clean and Jerks 135/85 30 Clean and Jerks 95/65Read More

In honor of our kettlebell swingers, we will be completing the “CrossFit King of Prussia” Workout. Enjoy! Terri even got her son to help out with some swings! Workout of the Day “CrossFit KOP” 5 RFT 40 Double Unders 30 Box Jumps 24/20 20 Kettlebell Swings 53/35Read More

We will also be having a Preschool Class for ages 3-5 years old. This class will run from 10am-10:20am on Mondays and Wednesdays. $6 a class Workout of the Day Strength Back Squat 5 sets 3, 80% This is our last week. Next week we will test our 3RM Conditioning 6 Rounds 21 Wallball Shot...Read More