Happy 4th of July! This workout will be out 5:30am on Wednesday and then for the Thursday classes. No 5:30am class on Thursday. Workout of the Day 12 Minutes DeadLift with Shrug for a double with a Clean Grip 12 Minutes Deadlift from Deficit for a heavy double with a Clean Grip 12 Minutes Deadlift –...Read More

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April...Read More

On Wednesday, the 4th of July, there will only be a 5:30am class. There will be no 5:30am class on Thursday.  We will do a couple of hero workouts this week. We are looking at doing rope climbs on Friday. Please dress appropriately – knee socks, pants, etc.  Workout of the Day Snatch Balance Build...Read More

Tricia and I (Alison) got a chance to attend the City of Oakdale Employee Health and Wellness Fair. We met a ton of great people, thanks to Ro and the Ro’s Rowing Challenge. He told his guys if they beat him, rowing more calories than he did in 60 seconds, he would take them to...Read More

This workout is an equipment suck. For many people in the gym, the intermediate version of this workout is just fine. 50 Thrusters at 50/35 is no joke. If you are without the equipment, and will be using kettlebells, use yellow/orange and NOT blue/yellow. Thrusters with 50#db in each hand is equivalent to a 135#...Read More

Heads Up – No Open Gym this Thursday…we will be selling our wares at the Bianchi Center to the AWESOME employees of the City of Oakdale. Workout of the Day AMRAP 20  12 Wall Ball Shots 20/14 10 Toes to Bar 8 Burpees  Read More

A couple of small additions to last weeks pulling session: each period is increased by 2 minutes.  That should give time for 1 or 2 more lifts in each session. on the Deadlift into Shrug, break from the ground, then pause for a solid “one one thousand,” then continue to pull into a shrug, going...Read More

This week, we will do the pulling workout from last week on Tuesday and the Snatch Balance/OHS/Bench Press on Friday. Monday will start our CrossFit Oakdale Preschool Class. We had a fun trial run last Monday and would like to continue. It will be for the 3-5 year old age range – Pre-Kindergarten. They played...Read More

There is a 12 minute time cap on this workout…if it is anything like the last one we did you are just going to have to push for as many reps as you can. Best of Luck! Granite Games #3 AsRx 12MIN TIME CAP 3 Rounds for time 12 Chest to Bar Pull-ups 12 Alt....Read More

  Workout of the Day All movements will be done from the rack In 12 minutes Snatch Balance  Build to a heavy single. In 12 minutes Overhead Squat Build to a heavy single Close Grip Bench Press 3×5  Read More