CFO will be closed Friday and Saturday for the CrossFit Games NorCal Regionals.  I’ll be competing  in 6 challenging WODs against the fittest men in Northern California.  I’m healed up and ready to go!  We’ll be hanging out at the Santa Clara County Fairgrounds all weekend.  We hope to see you there, # approved but if you can’t come out, side effects keep an eye on Facebook for updates.
Speaking of Facebook, sickness CFO has a great variety of stuff there.  Of course, we have the standard CrossFit Oakdale page.  “Like” this page, and you’ll get a message anytime we update the website. You will also receive the information we post, pertaining from everything to events, sheduling,  information, motivation and more.  Please post comments, articles and other cool stuff.  The more, the better!
We also have 2 “specialty” Facebook pages.  The CrossFit Oakdale Paleo Challengers page is for our various Paelo challenges (we’ve had 2 in 6 months).  But, you don’t have to be a part of the challenge to “Like” the page and reap the benefits.  Recipes and cool ideas are constantly being posted here by the best Paleo minds in the world.  Well, at CrossFit Oakdale, at least.  And this site is updated even out of Paleo challenge “season”, helping you live the Paleo lifestyle 24/7/365.
Finally, we have the Team CrossFit Oakdale page.  We started this page to share strategy during the Open.  I have been posting my Regional prep work here, and Louis has been posting his specialized strength work.  I’d like this to become our “advanced” athletes page.  If you’re doing extra work, experimenting and have ideas to share, or are just curious about fitness and are looking for “deep thinking” on exercising, let’s make this our place to meet on the inter webs.

MudRunners!!!

Workout of the Day
Strength/Skill
Push/Split Jerk
Build to a heavy single in 15 minutes
Metcon
AMRAP 9
1 Push Jerk
1 Kettlebell Swing
2 Push Jerk
2 Kettlebell Swing
3 Push Jerk
3 Kettlebell Swing, etc…
Men 115/53, Ladies 75/35