08/20 through 08/25/2018 A Week of Surprise Girls!

Who doesn’t love surprises!?  This week we are starting off with Nasty Girls!  Each day thereafter, the earliest morning CFS crew will draw from a hat to see what the Benchmark Girl of the Day will be!  The WOD will NOT BE POSTED here and we won’t know for sure what it will be until we arrive at the gym each morning!  Here’s what you can plan on…Linda, Barbara, Helen, Eva, Grace and Isabel…we just don’t know in what particular order they will be…

WOD:  Nasty Girls 

3 rounds for time

50 air squats

7 muscle ups

10 hang power cleans (135/95#)

Congrats to CFS Coaches John Slater and Jennifer Moran who both brought home some hardware after this weekends Royal Rumble Competition at CrossFit Oakdale!!


08/18/2018 Hero WOD JOSH/Support CFS at CrossFit Oakdale Competition

For time:
21 Overhead squats (95/65 lbs)
42 Pull-ups
15 Overhead squats (95/65 lbs)
30 Pull-ups
9 Overhead squats (95/65 lbs)
18 Pull-ups

We have several athletes doing the CrossFit Oakdale competition this morning at 08:00am!!  Come down to CFO and show your support and CFS spirit.  GOOOO TEAM CFS!  


Don’t forget about the competition this weekend at CROSSFIT OAKDALE!! We have several athletes going to compete on Saturday at 08:00 AM. Come support them and show your CFS spirit!!


500 m ROW

10 clusters (squat clean into a thruster) (135/95#)

20 KB swings (1.5/1 pood)

30 box jumps (24/20″)

40 ab mat sit ups

50 wallball shots (20/14#)

40 ab mat sit ups

30 box jumps

20 KB swings

10 clusters

500 m ROW


REMINDER!!  We have several athletes participating in the CrossFit Oakdale competition this SATURDAY!!   Join us to support these CFS athletes and be their biggest cheerleaders!  Click the link for info!!  GOOOO TEAM CFS!!


20 min AMRAP

10 SDHP (95/65#)

10 push press (95/65#)

10 evil wheels



narrow bench press


Time to MIX THINGS UP A BIT!!  Strength training AFTER your met con…