1872 Ackley Cir #10
Oakdale, CA 95361
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A short week and the Cube

November 25, 2013

I know I said we would start a new strength progression this week, side effects but because of Thanksgiving, and we will start next week.

The strength program is known as The Cube and will focus on the deadlift, overhead pressing and squatting.  We will continue to work the Olympic lifts, but they will be kept to complexes.

We will be using the Cube for Strongman, as I feel like it is more applicable to CrossFit, but I will have both copies of the PDF book at the gym this week.  If you are interested in buying the books, you can do so here.

If you’re interested, check out Brandon Lilly’s take on the Cube for CrossFit.

CrossFit Oakdale will be closed Thursday and Saturday.  We will have 1 workout on Friday at 9am – the WOD will be “Klepto.”  I am more than happy to run multiple heats.  We will post a sign up on Facebook this week.

Denny and Sam attended the CrossFit Level 1 Seminar this weekend.  We can’t wait to see them coaching classes soon – make sure you pick their brain and ask about the Level 1 Seminar.  It’s a great experience.

 

Tricia partnered up with Hannah in this weekend's competition at Sav-Up. They did Gwen- 30 partner clean and jerks for weight. Nothing is more inspiring than parents and children working together.Tricia partnered up with Hannah in this weekend’s competition at Sav-Up. They did Gwen- 30 partner clean and jerks for weight. Nothing is more inspiring than parents and children working together.

 

Workout of the Day

Conditioning

3 RFT

20 C2B Pullups

20 Wallball Shots 20/14

20 Box Jumps 24/14

20 minute cap

Strength/Skill

Front Squat

Following WOD, spend the remaining tie in class building to your best 5RM front squat.

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