We talk about head position a lot in the pullup and toe to bar.  I often talk about distance from the wall on the wall ball shot – I often think people are too close.  This is why – you are looking up and putting your spine in a disadvantaged position. I love the foot...Read More

Great work to CFOers on your overhead lifts!  After about 7 weeks of building, we had at least 37 PRs.  And that’s just from the lifts that got marked on the board.  I saw other lifts from newer athletes that were not marked, but I have a suspicion that they were PRs as well –...Read More

We only have 1 workout at CFO on Monday @ 10am.  Thank you to all the Veterans in and around the CFO community. Workout of the Day “The Chief” 5 Rounds AMRAP 3 3 Power Clean 135/95 6 Pushups 9 Squats Rest 1 minute after each round.  Start each round where you left off.Read More

Happy Saturday! Remember we are closed on Sunday and that Monday is 10am ONLY for a fun Veteran’s Day WOD! Workout of the Day 10 Rounds for Time 45 Seconds Row Rest 15 Seconds 30 Seconds Row Rest 30 Seconds 15 Seconds Row Rest 45 Seconds          Read More

Friday: Normal Schedule Saturday: 9am only Sunday: Closed Monday: 10am only – Hero WOD Friday will be our last overhead test for the week – the Split Jerk.  This should be the most weight you can put over your head.  We have done a lot of preparation to get here – this is your chance...Read More

A Burpee video, and this time, we get to do Burpees. Workout of the Day Strength/Skill OTM 5 4 Strict Pullups/4 Dips Conditioning 11 Rounds for Time 33 Doubleunders 11 Burpees to Touch/11 Chest to Bar Pullups In rounds 1,3,5,7,9&11 do Burpees In rounds 2,4,6,8&10 do C2BRead More

This is a 11 minute workout breakdown for a 7 minute workout that had 1 simple, bodyweight movement.  Just when you think you have things mastered, break it down to smaller pieces, and really dig into the details. Some of our coaches *cough*Tim*cough*Wendy*cough*Jess*cough* have a bunch of burpees coming up.  Some more than others.  If...Read More

Next Wednesday we will have one final push for our Barbells for Boobs Fundraiser. Shakin’ it up, trying something new, we will have Lara Astle come in and give a UJam (Zumba style) Class. EVERYONE should be there – guys, girls, kids, EVERYONE! We are looking for a $10 donation and all proceeds will go...Read More

CrossFit Oakdale had a great night at CrossFit Parabellum in Turlock on Saturday night.  We had 10 teams, and 20 athletes compete – Denny pulled double duty and did the workout twice.  Austin, Brad C., Maegan and Michelle B. did their first competitive workouts outside CFO.  Will won the 11-13  boys burpee competition and Blake...Read More

Wish these teams best of luck as we head down to CrossFit Parabellum for the Barbells for Boobs Fundraiser: Breast Besties – Amie & Jess Kelly’s Heroes – Bob & Michelle Racks & Sacks – Denny & Karen Beards & Boobs – Denny & Jill Breast Boys – Jack & Bryce We Stare Because We...Read More