This is the week of the Royal Rumble! I will adjust the workouts slightly so those of you competing can “grease the groove” and be ready for Saturday. For those of you not competing – they will still be good workouts – so get em done. For those of you that’s don’t know, our barbell...Read More
.com put out this enticing WOD and we just felt we couldn’t pass it up. See ya in the AM! “180811” Complete as many rounds as possible in 10 minutes of: 5 power cleans 10 toes-to-bars Men: 205 lb. Women: 135 lb.Read More
August 13th – Briefing for 21 Day Healthy Living Challenge 7:30pm 14th – Kids & Teen Program Tuesdays & Thursdays 4-4:30pm for Elementary Ages 4:30-5:15pm for Junior High & High School 18th – Royal Rumble Competition – Sign up on www.wodrocket.com OR come check out the competition and vendors. Wandering Barista, Mind Body Wellness, Max...Read More
Like Nemo, we are super excited for the first day of school in Oakdale. We hope all of you parents had a great summer, enjoyed your last summer dinner together where you set rules for the school year to come. Seasons change, but you guys still keep getting fit and that rocks. I love days...Read More
A free KillCliff or RXBar to any CFO member that came out to National Night Out and hopped on a rower. Great job to Brad C/Amber with our top row of 34/26 calories in 1 minute! Wednesday’s workout has some high skill stuff and some very primal stuff. It should alternate every minute, so you...Read More
*** Registration for Royal Rumble Still OPEN!*** Workout of the Day 10 Round For Time 5 HSPU 5 Power Cleans 135/85 10 Box Jump & Overs 24/20 Rest one minute Read More
The 2018 CrossFit Games season is in the books and all is right with the world – Mat Fraser and Tia Clair Toomey are repeat champions that dominated the field. Rich Froning’s CrossFit Mayhem team returned to the top of podium. The three champions have a combined 11 CrossFit Games Championships, along with 6 second...Read More
CrossFit at 9am and 10am. This should feel like a sprint. Warm up hard, get sweaty, rest and crush. Workout of the Day 3RFT 500m Row 10 Squat Clean 135/85Read More
**** Registration for Royal Rumble – Click Here*** Workout of the Day Each round starts with 3 of each movement and goes up by 3’s. AMRAP 6 Wall Balls 20/14 Toes to Bar 3 Minute Rest AMRAP 6 Wall Balls 20/14 Burpees 3 Minute Rest AMRAP 6 Wall Balls 20/14 Toes to Bar 3 Minute...Read More
Registration for Royal Rumble is still OPEN! Workout of the Day Strength 3 Position Snatch Build to a heavy set of the complex in 20 minutes. Starting from position 1.5, 2 then the ground (position 3) Conditioning “Light & Sweet” (or the way he used to take his coffee on the street of NYC) Alternating...Read More
