Tomorrow is the last day of the CrossFit Oakdale Bingo game. We had an overwhelming response during this game. You guys dressed up, showed the coaches some love and got in some extra work. Each line completed will get you a raffle ticket. Get the rest of your squares blocked off tomorrow! Workout of the Day Strength Back Squat 8 x 4 @ 70% of 1RM Conditioning AMRAP 12 Parking Lot Run 36 Double Unders 12 Kettlebell Swings 53/35Read More
Why PE is terrible from the Atlanticnhttps://www.theatlantic.com/education/archive/2019/01/why-pe-is-terrible/581467/ We have our own version of gym class at CFO. If you ever get a chance to see the madness of fit kids training, check out the show Alison and Tricia put on each Tuesday and Thursday at 4:30. They have 15 kids getting after it, moving well...Read More
This week we will Bench on Monday, Squat on Wednesday and Deadlift on Friday. We will have a slight change to the Muscle Up EMOM on Tuesday, with some slight time adjustments – more on that tomorrow – but we gotta break in all those new dumbbells. Workout of the Day Strength Bench Press 5...Read More
CrossFit at 9am and 10am Snatch practice, then the WOD. Workout of the Day 15m AMRAP 1 Muscle-Up 2 Snatch Complex 2 Muscle-Up Up to 5 and then you will start over at 1 Snatch Complex consists of 1 Power Snatch, 1 Overhead Squat, 1 Snatch Balance, 1 Hang Squat Snatch. 95/65Read More
I hope you enjoyed the hang power clean workout. How about a workout where the Wallball shots are a chance to catch your breath. And spoiler alert – the wrinkle of taking the light barbell below the knee – makes life waaayyy harder. Workout of the Day Strength Bench Press 4 sets of 8+, 60%...Read More
Hello Arch! Workout of the Day “Dirty Dozen” 12 RFT 12 Wall Ball Shots 20/14 12 Hang Power Cleans 95/65 * 12 Box Jump Up & Overs *Each rep MUST pass just below the knee. No cleaning from position 1.Read More
Workout of the Day Strength 8 sets of 4 at 65% of 1RM Perform these deadlifts standing on a 45# plate Conditioning 800M Run 50 Pullups 800M RunRead More
I hope you guys enjoyed the 800m runs. And you found the turn around point. I know, I know, it’s been awhile. But guess what, we will have some more where that came from on Wednesday and Friday. Rain or shine, we’ll be running. Unless it’s El Nino. Then we’ll probably row. We moved the...Read More
This week will begin phase 2 of our cube system. The lifts go up by 5% – except the deadlift. For deads, the numbers will stay the same, but we will work from a deficit. This week will be squat on Monday, deadlift on Wednesday and bench on Friday. I moved the Muscle Up work...Read More
We will be holding a skills clinic tomorrow. We will spend substantial time working on the pull ups and toes to bar, double unders and handstand pushups. Following the clinic, we will do a workout that hammers home some of the skills. Workout of the Day AMRAP 15 5 Toes to Bar 5 Handstand Pushups...Read More
